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9th SEPT 2014: Getting back on track!

9 Sep

Still sore, but slowly getting back on track…. This month, I’m focusing on strict pulling strength (especially C2B), pull-ups and T2B.

Endurance

4 km run

Warm-up

3 rounds:

2 ring muscle-ups
10 GHD sit-ups

Skills

3 x ME C2B upperhand hold + 5 sec decent

3 x 7 negative pull-ups (5 sec exc)

3 x 7 strict paralette handstand push-ups (deficit)

WOD

3 rounds:

6 T2B
6 burpees
4 T2B
4 burpees
2 T2B
2 burpees

* rest: 0:30 min/0:30 min/0:45 min
** performed as a sprint

Lifting

Back squats: 75 kg (3 reps) – 87,5 kg (3 reps) – 100 kg (3 reps x 3)

Snatch: 45 kg (4 reps) – 52,5 kg (4 reps) – 57 kg (3 reps x 3)

C&J: 55 kg (4+1) – 62,5 kg (4+1 x 2) – 67 kg (3+1)

That’s it! Ran out of time – and I didn’t feel like doing more either.

Distance biked

17 km in total

IMG_5987.JPG

Pic: our (winning) team at the CrossFit competition this Saturday.

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