melonrouge
Maliney

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


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Friday, 19 February 2016, 09:07
Day 233-235

WEDNESDAY
6AM CrossFit
Strength
10 minutes to find 3RM Back Squat
42.5, 47.5, 52.5, 2x57.5kg
Then E2MOM for 2 Sets- 3x 52.5kg Back Squat
WOD
10 minute AMRAP
15 unbroken 16kg KBS
10 T2B
Rounds: 3+20

THURSDAY
6AM CrossFit
Conditioning
10 minute EMOM
Even: 30s max DU
Odd: 3RM hang squat clean 
32.5, 37.5, 40, 42.5kg, 1 rep 45kg
WOD
12 minute AMRAP
12 unbroken 6kg wall balls
12 push ups
12 sit ups
Rounds: 4+18

7PM CrossFit
Conditioning
10 minute EMOM
Even: 30s max DU
Odd: 3RM hang squat clean 
32.5, 37.5, 40, 42.5kg, 1 rep 45kg
WOD
12 minute AMRAP
12 unbroken 6kg wall balls
12 push ups (some were on my knees)
12 sit ups
Rounds: 5+3

FRIDAY
6AM CrossFit
20-30 minutes of rehab
WOD
10 Minute AMRAP (Opens 13.2)
5 25kg Shoulder To Overheads (I did mostly push jerks)
10 25kg Deadlifts
15 Step Ups
Rounds: 6+3

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