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11th DEC 2013: Gymnastics, lifting + WOD

11 Dec

:::GYMNASTICS:::

Warm-up

10 push-ups
10 GHD back ext
10 V-ups
2 back activated C2B chins
6 strict ring dips
2 strict muscle-ups (better than ever)

Gymnastics

6 rounds of:

5 KB swings @ 24 kg
2 MUs

Did the 6 rounds in 8 min. approx. Supposed to be 8 rounds OTM but my MU skills (for reps) aren’t there yet and especially not today with sore hands….

Then

5 rounds:

3 dip transitions off high boxes + 3 dips (video)

3-4 strict handstand push-ups (narrow stand, stomach against wall)

Then

60 sec handstand hold (stomach against wall)

Then

5 x 30-45 sec handstand balancing (video)

Then

5 x paralette/ring transition from L-sit to handstand tuck hold (video, paralettes)

Then

2 x 10 m handstand walk

2 x handstand walk incl. pirouette and walk back

2 x 8 reps kipping deficit paralette handstand push-ups (video)

Then

3 rounds:

30 double-unders
8 ring dips

Time: 2:15

Unbroken!

:::LIFTING:::

Warm-up

2 x

15 V-ups
15 push-ups
15 rev hyper

Lifting

Power snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (2 reps) – 55 kg (2 reps x 2)

Did a few snatches @ 55 kg without straps. Hands hurting like hell. Hope they’ll heal for Saturday’s lifting meet…

Squat clean: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 80 kg (2 reps)

Back squat: 65 kg (5 reps) – 85 kg (4 reps) – 95 kg (3 reps) – 105 kg (2 reps x 2) – light

Sumo deadlifts: 5 x 5 reps @ 70 kg

Conditioning

Burpees: 2 reps each 8th sec for 3 min

Then

21-15-9 reps:

Handstand push-ups
Rack dips
Push-ups

Time: 8:16 min

Took it quite easy!

Skills + abs

2 x 8 reps alternating pistols

3 min jump rope (singles)

100 Russian twists @ 16 kg

100 sit-ups

Distance biked

12 + 5 + 10 km

20131211-134636.jpg

Rocking my new CrossFit shirt from Kuwait. I love it – great present and even greater surprise!

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