Tuesday 30th, October

Crossfit Yamba

15 minutes to establish a 1RM Snatch from (just above knee) blocks

110kg

Front Squat

2X5 @ 126kg

2X3 @ 135kg

2X2 @ 144kg

2X1 @ 153kg

5 rounds for total time of

Row 250m

10 Squat Clean to Thrusters @40kg

15 Burpees

-Rest 3 minutes

(Wore a 20kg vest)

23:17 inc rest

This sucked ass, didn't think that the SC to T would be that hard. Haven't worn a vest in a while to train so that made it just great...

Friday 26th October

Woke up feeling like a busted ass, everything is sore everywhere, decided it best to have a rest and go for a surf instead

Thursday 25th October

RAW Strength and Conditioning
7:30am

Every 30 seconds for 5 min
Power Snatch + Hang Squat Santch @ 90kg

15 min to establish a 1RM OHS

Made it through to 123kg for a new PB

"DT"
5 Rounds for time all @ 70kg
12 Deadlift
9 HPC
6 Push Jerk

10:47