Crossfit: rest day.
Went for some bouldering instead!
Mese: marzo 2017
Day 10: 29 March 2017
Crossfit:
* 5 round of 5 reps each every 2 mins with 55kgs
* 1 round of 20 reps at 45kg
WOD:
AMRAP in 1.30 on and 1.30 off:
- 12 deadlifts with 45kg
- 10 burpees over the bar
Closed with 6 rounds, 12 deadlifts and 1 burpee.
Day 9: 28 March 2017
Crossfit:
Not much to say:
HSPU: 10 9 8 7 6 5 4 3 2 1
Push-ups: 1 2 3 4 5 6 7 8 9 10
Hang clean: 3 for each round at 25kg for a total of 30 reps
Closed in 20mins.
Couldn’t do HSPU because my left wrist hurts super bad.
Day 8: 27 March 2017
Crossfit:
Strength:
- back squat: 5 rounds of 2 reps each with 50kgs
- back squat: a single round of 20 reps with 30kg
WOD:
12mins AMRAP:
- 10 push-up press: done with 25kg
- 12 knees to chest
- 15 box jump
I close with 4 rounds and 14 box jump(so almost 5 complete rounds).
25kg were a little bit too much for push up press.
Day 7: 26 March 2017
Rest day.
Went to a hockey game instead.
Day 6: 25 March 2017
Crossfit:
Last workout of the week, to be done in team of 2 and be finished within 35 mins:
WOD:
- 150 wall ball with 4kg ball(I did 75 reps as expected
- 400 meters run
- 150 burpees and bar jump(I did 75)
- 400 meters run
- 150 hang power clean(I did 70 with 25kgs)
- 400 meters run
We have closed it in 31 mins and 50 secs.
Lunch after workout:
2 tacos with spinach, cherry tomatoes, tuna and cheese.
Day 5: 24 March 2017
Crossfit:
Today it was the 17point5 day!
I did the scaled version, hence:
10 rounds to be completed in the least amount of time of:
- 9 thrusters (at 20kg)
- 35 singles unders
I closed it in 14.39’….GREAT!
Day 4: 23 March 2017
Crossfit:
Today I barely managed to close each round.
It was a total of 25 minutes, the round was:
- 10 pull-ups to close in 1 min(I had to use an elastic to close them)
- 40 double unders to close in 1 min (I did single under)
- 10 thrusters to close in 1 min(I used 20kg)
- 12 cal at the row machine to finish in 1 min
- 1 min of rest
All of this to be repeated for 5 rounds for a total of 25 mins.
I am dead, but no way I skip 17point5.
Anyhow, dinner post training:
Chiken, cherry tomatoes and cooked salad:
Day 3: 22 March 2017
Though WOD today!
Warmup:
3 rounds to be done within 12 mins:
- 1 min in hollow position(abs)
- 10 deadlifts(weight to be increased after each round): started at 35kg, finished at 55kg
- 20 sit-ups
WOD:
- 15 deadlifts at 55kg and 20 burpees+box jumps
- 15 deadlifts at 55kg and 23 burpees+jump over the bar
- 15 deadlifts at 55kg+27 burpees
Day 2: 21 March 2017
Rest day.
Instead I got a lovely dinner with friends!
Tips and tricks 