melonrouge
Maliney
A collection of my workouts and occasionally food
2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES
Movements
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER
Archives
Friday, 19 February 2016, 09:07
Day 233-235
WEDNESDAY6AM 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
Labels: Back Squats, Clean