melonrouge

Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food

2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER

Archives

June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016

Thursday, 11 February 2016, 17:47

Day 226/227

WEDNESDAY
6AM CROSSFIT
Strength: Bench Press
10 minutes to find 3RM - 27.5kg
2 minute to find 10RM - 17.5kg

WOD: 12 minute Running Clock
00:00-04:00
9 37.5kg Deadlifts
15 Sit Ups
04:00-08:00
6 47.5kg Deadlifts
15 Sit Ups
08:00-12:00
3 57.5kg Deadlift
15 Sit Ups
Rounds: 8+3

7PM CROSSFIT
WOD: 12 minute Running Clock
00:00-04:00
9 42.5kg Deadlifts
15 Sit Ups
04:00-08:00
6 52.5kg Deadlifts
15 Sit Ups
08:00-12:00
3 62.5kg Deadlift
15 Sit Ups
Rounds: 9+1

THURSDAY
6AM CROSSFIT
Skill: Bar Muscle Up Progression
- Worked on Jumping Bar MU

WOD: 2x6min rounds with 1min rest
50m bear crawl
50m jog
Then AMRAP...
10 12.5kg DB Snatch
5 Pull Ups + T2B
Rounds: 4+13

Labels: Deadlift