Tuesday 12th, Feburary

Had an enforced rest day as I was moving house all day.

Was moving large loads, long distance all day though so I consider that a workout

Monday 11th February

RAW in the North

C&J

2 @ 120

2 @ 125

1 @ 130

1 @ 135

OHS

5 @ 105

4 @ 115

3 @ 125

2 @ 135

1 @ 147 (PR)

Weighted Pullup

4 x 4 @ 20kg

Jackie

9:11

Sunday, 3rd February

RAW in the North
11:00am

A) Deficit Dead lift (fat bar) and rack pull 3x3 alternating
Fairly new movements for me so I kept things on the lighter side to watch tech.
DDL - 185kg
RP - 190

B) 1 Pwr Clean 3 Push Jerk
70, 90, 100, 105, 115, 120 (fail on 2nd jerk), 115

C) 3rounds
HSPU (off 25kg plates)
Pwr Snatch @ 60
Dubs

10:43 (once again my friend gymnastics wasn't being too kind)

D) 3 rounds (no rest at all)
30 sec prowler push @ 145kg
30 sec burpee
30 sec stone carry @ 60kg

Saturday, 2nd February

RAW in the North
9:00am
A) Front squat
2@ 130
4@ 125
6@ 115
8@ 110 (ouch!!!)
10@ 95
20@ 75

B) Log Press
4x5@ 75
1x5@ 80

C) 3 rounds
Amrap HSPU - 12, 9, 12
Amrap ring dip - 7, 7, 10 (fuckin shithouse)

D) 3min KBS @ 32 - 82reps
2min over box burpee - 37repa
1min Dubs - 73reps

E) 100 GHD sit-ups not for time

Yamba
6:30pm

4km run
19:30

Friday, 1 February

Crossfit Yamba

a) 1. Hang Snatch @ 78kg for 15 min
     2. Worked up to a heavy single in 10 min
         110kg

b) 9:11
     Had longer rest periods to save my hands and not tear.

c) 14:58
Heavy snatch
Used 2 20kg plates for HSPU instead of rings
Did practice them but could only manage a shaky 1