9 December 2015 – Strength Of A Wolf

Officially a wolf – signed up for Crossfit Wanderers. Awoooh! Excited for this new chapter of learning and growing 🙂

Warmup:
Oly Warmup
6 reps
2 rounds

Deadlift
Straight Leg Deadlift
Bent Over Row
2nd Pull
Upright Row
Front Squat
Press

1 lap run

Strength

Deadlift + Power Clean + Front Squat

10 + 3 + 3 @ 50% (35kg)

7 + 2 + 3 @ 60% (40kg)

4 + 4 + 3 @ 70% (45kg)

2 + 2 + 3 @70% (50kg)

1 + 1 + 2 @ 80% (60kg)

 

Burpees + Push Press + Pushups

14 + 5 + 5 @50% (30kg)

12 + 4 + 6 @60% (40kg)

10 + 3 + 7 @70% (50kg)

10 + 2 + 7 @70% (50kg)

10 + 1 + 7 @70% (50kg)

THEN

EMOM
6 minutes

7 Front Squat (80kg/60kg) (I did this @ 60kg)
70 Double Unders
7 – 10 strict pullups (Couldn’t even manage 3 in a row)

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