8 July 2015 – Toes To Swing

Warmup:

5 Sled Pulls  (20kg x 4 on the sled)

Strength:
Deadlift
1×10 @ 60% (60kg)
1×8@ 70% (80kg)
1×6@ 75% (90kg)
1×4 @ 80% (100kg)

These are not my true percentages as this suggests that my 1RM is 125kg, when I have actually pulled 160kg at one point (a cool way to figure that out is to divide your number by the percentage, in this case its 100kg / 80% – Crossfit isn’t just lifting heavy things, there’s brain power involved as well!).

WOD
5 Rounds
10 Toes to Bar
12 Box Jump Overs
14 Kettlebell Swings American (32,24)
Level 2 (24,16), 4 Rounds
Level 1 (16,12), 3 Rounds

I could only do 5 toes to bar in the beginning of the WOD when I decided to switch to strict leg raises as my shoulder started getting really tight, just a precaution. Kettlebells I did at 24kg and managed to do all rounds unbroken. The sled pulls before the WOD was really tough, but really good. We usually push the sleds so this was a nice change – it attacks the entire quad muscle and the lower back and gets them bulging!

Time: 16:23 (24kg KB / Strict Leg Raises in place of T2B)

  

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