crashy Posted October 4, 2017 Report Share Posted October 4, 2017 Hi All, Here's my Level 1 quest - And this will be my battle log thread. Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 4, 2017 Author Report Share Posted October 4, 2017 CrossFit - WOD: Wednesday 4-Oct-17 Warm-up 2 min row 3 rounds (15s per position): - 1st Pull (snatch) - 2nd pull (high pull) - 3rd Pull (power snatch) - OH Squat - Snatch Balance _______________________________________ Part A: 8 min to Build - 1 Power Snatch + 1 OH Squat + 1 Squat Snatch -> 20Kg\30Kg\30Kg\30Kg EMOM 8 - 1 Power Snatch + 1 OH Squat + 1 Squat Snatch -> Used 30KGs _______________________________________ Part B: Conditioning 5 min to prep for Push Press - 40Kg\50Kg\50Kg On the 3:30 x 4 Rounds - Push Presses Achieved 10\10\8\5 - 200 Meter Run - 15 Barbell Facing Burpees - Max Push Presses 50Kg in time remaining * (rest 1 min between rounds) _______________________________________ Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 4, 2017 Author Report Share Posted October 4, 2017 10km run at lunch time at work, duration 60 minutes. Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 5, 2017 Author Report Share Posted October 5, 2017 Gym : Thursday 5-Oct-17 Pullups - 5/3/3/4/3/4/4/3/4 Deadlift - 5x60kg, 5x60kg, 5x80kg, 5x80kg, 5x80kg Shoulder Press - 5x40kg, 5x40kg, 5x50kg, 4x50kg, 4x50kg Hang Power Clean - 5x50kg, 5x50kg Weighted Sandbag Run - 4x300m (25kg) Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 6, 2017 Author Report Share Posted October 6, 2017 WOD: Friday 6-Oct-17 Warm-up EMOM 4 - Squat Hold- Pass Through (or Front Rack Mobs) --- --- --- Clean Drills (in your own time perform 5 reps of each:): - clean 1st Pull - clean high pull - power clean - front squat - squat clean - jerk _________________________________________ Part A: 10min to Build, THEN: THEN: EMOM 10 - Used 60kgs 1 Squat Clean + 1 Front Squat + 1 Jerk _________________________________________ Part B: Conditioning (progressively build heavier if you can) 3 Rounds: - Total Time - 19:40 - 400m Run - 12 Deadlifts - Used 60Kgs - 21 Box Jumps - Used 24inch Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 9, 2017 Author Report Share Posted October 9, 2017 Here's my weekend update WOD: Saturday 7-Oct-17 Warm-up Row 2 min --- --- --- Clean Drills (in your own time perform 5 reps of each:): - clean 1st Pull - clean high pull - power clean _________________________________________ Part A: - 5 min to build 5 TnG Power Cleans - EMOM5: 5 TnGo Power Cleans - Used 50KGS - rest 2 min - EMOM5: 3 TnGo Power Cleans - Used 65Kgs _________________________________________ Part B: Conditioning - Buy In: 800 Meter Run --- ---- 2 Rounds: - 12 Pull-ups - 9 Squat Snatch - 40Kgs - 6 Push Press - 40Kgs Sunday - Home gym session 10 Bicep Curls | 15 kg - 6 sets 5 Dumbbell Shoulder Press | 15 kg - 6 sets 10 Two Hand Dumbbell Bent Over Rows | 15 kg - 4 sets Jump Rope (Singles) - 10 mins Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 10, 2017 Author Report Share Posted October 10, 2017 Monday 9th - I was meant to go to CrossFit at 06:00 but my baby boy is sick so I had no sleep and needed to look after him Tuesday 10th - I was meant to go to CrossFit at 06:00 but my baby boy is sick so I had no sleep and needed to look after him. I'm going to try some home gym when I get home (or maybe a run) Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 11, 2017 Author Report Share Posted October 11, 2017 Unfortunately I was lazy last night (Tuesday 10th) and didn't do any exercise. CrossFit - Wednesday 11th October Sets 5 Clusters | 40 kg 3 Clusters | 45 kg 1 Cluster | 50 kg 5 Clusters | 45 kg 3 Clusters | 50 kg 1 Cluster | 55 kg 5 Clusters | 50 kg 3 Clusters | 55 kg 1 Cluster | 60 kg 5 Clusters | 55 kg 4 rounds + 8 Russian Kettlebell Swings | 152 reps | Rx'd 15:00 AMRAP: 15 Russian Kettlebell Swings, 24 kg 12 Backward Lunges, 20 kg 9 Toes-to-bars Run, 800 m Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 13, 2017 Author Report Share Posted October 13, 2017 Thursday - 12th October - Run 10km - 63:30 The run was a little slower than I would have liked (last time I did it in 60 mins), however I am starting to feel a little sick (strep throat and phlegm) and the 4x12 Backward Lunges yesterday left my glutes sore! TOURNAMENT TIME TOMORROW! So my CrossFit Box is having an inhouse throwdown tomorrow which I'm excited for. Honestly I'm not going to do amazingly well since I'm not massively fit\strong, but it will be fun to meet some of the other people there at the box and socialize a bit. It's a team workout, so people partner up with someone from the other sex. I didn't know anyone there so I'm having a blind WOD date with a random woman, I have seen her a few times and she looks reasonably fit. It's 3 WOD's for points (with Rx, Scaled) and then a final for the Top X teams, I think there are 12 teams in total. We have been told what WOD #1 is, which is Half Murph (800m run, 50 Pullups, 100 PushUps, 150 Air Squats, 800m run) which can be divided up anyhow by the 2 team members (except the run's which both members do) Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 16, 2017 Author Report Share Posted October 16, 2017 Epic CrossFit tournament on Saturday 14th October. This was just between some of the members within my box (i.e. not open to other boxes). This was my first time in a competition environment and it felt great (well super tiring, but really fun!). Time dependent (i.e. when I can get away from my fatherly duties) I think that doing CrossFit competitions in my area sounds like a fun achievement to aim towards (although I need 6 months prep time to become a buff charna) To note, I was partnered up with a woman, who was about equal to me (in comparison to the other women) WOD #1 - 800m run (both), 50 Shared Pullups, 100 Shared Pushups, 150 Shared Air Squats, 800m Run (both) - I did approximately half of these. I think our total time was 22mins WOD #2 - Part #1 - 6 mins to find 1RM Squat Clean and Jerk - 80Kgs (my previous PB was 65Kgs) WOD #2 - Part #2 - 9 Min AMRAP - 9 Clean and Jerk (60kgs), 12 Over the bar Burpees, 15 Box Jumps - 2 Rounds, 5 Reps WOD #3 - Part #1 - 55 Calories Assault Bike - 4 minutes WOD #3 - Part #2 - 21 - 15 - 9 Thrusters (30Kgs) and 180m Sandbag Carry (30Kgs) - Not sure my total time, was too dead to care. We placed 9th out of 12. Not massively great, but atleast not last! Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 16, 2017 Author Report Share Posted October 16, 2017 Monday 16th - Gym Bench Press - 50x8, 60x5, 60x5, 70x5, 70x5, 70x5, 70x5 Back Squat - 60x5,6 0x5, 70x5, 70x5, 80x5, 80x5, 80x5 PullUp - 4,3,3,3,3,3,3 Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 17, 2017 Author Report Share Posted October 17, 2017 WOD: Tuesday 17-Oct-17 Warm-up 2 min row 4 rounds (30s per position) - Hamstring Foss (PVC to BB) - Goodmonring (PVC to BB) - Ledge Climber _____________________________________ Part A: - 5 Deadlifts - NEW PR - 100x5 (60x5, 70x5, 80x5, 80x5, 90x5, 90x5, 100x5, 100x5) - 5 Strict Press - 4x (40x5) (alternate after each DL set) - 10 Push-Press - 4x (40x10) ____________________________________ Part B: Conditioning On the Minute x 12 (4 Rounds) - 1st: 15 Deadlifts - Used 70Kgs - 2nd: 20 ABMAT Sit-Ups - 3rd: Max Calorie Bike - Did 12, 10, 10, 10 ____________________________________ Part C: MIDLINE For Time: 3 rounds - 10 TTB / 15 Knee Lifts - 20 KB Swings (24/16) Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 18, 2017 Author Report Share Posted October 18, 2017 CrossFit - 18 October 2017 Every 1 min for 8 mins: 1 Snatch, 40 kg 1 Overhead Squat, 40 kg 1 Squat Snatch, 40 kg Run, 200 m 21 Overhead Squats, 25 kg 15 Lateral Over The Bar Burpees Rest, 2:30 Run, 200 m 18 Overhead Squats, 30 kg 12 Lateral Over The Bar Burpees Rest, 2:30 Run, 200 m 15 Overhead Squats, 30 kg 10 Lateral Over The Bar Burpees Rest, 2:30 Run, 200 m 12 Overhead Squats, 40 kg 10 Lateral Over The Bar Burpees Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 21, 2017 Author Report Share Posted October 21, 2017 CrossFit - WOD - 21 October 2017 This was a team of 3 activity for 100 reps each, below is my share. Took us 39 minutes! Chipper: Assault Bike Calories, Box Jump Overs, Thrusters, and 4 more : Completed | Rx'd 33 Assault Bike Calories 33 Box Jump Overs 33 Thrusters, 40 kg 33 Pull-ups 33 Thrusters, 40 kg 33 Box Jumps 33 Assault Bike Calories Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 23, 2017 Author Report Share Posted October 23, 2017 CrossFit - WOD - 23 October 2017 It was a good day this morning at CrossFit, 2 PR's (Back Squat and Power Snatch) Sets 5 Back Squats | 60 kg 5 Back Squats | 70 kg 5 Back Squats | 80 kg 3 Back Squats | 85 kg 3 Back Squats | 90 kg 3 Back Squats | 95 kg 1 Back Squat | 100 kg 1 Back Squat | 110 kg Isabel : 7 mins 35 secs | Not Rx'd 4 mins 29 secs 30 Snatches, 50 kg Sets Assault Bike Calories | 24 reps in 1 min Rest 1 min Assault Bike Calories | 19 reps in 1 min Rest 1 min Assault Bike Calories | 18 reps in 1 min Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 24, 2017 Author Report Share Posted October 24, 2017 Gym - 24th October 2017 Another good day, managed to PR my Deadlift (100 -> 120Kgs). On an exercise related note, I have bicep tendinitis (which presents in the shoulder) and it's giving some pain with all the exercise, might need to get it checked out =/ Sets 5 Bench Press | 60 kg 5 Bench Press | 60 kg 5 Bench Press | 70 kg 5 Bench Press | 70 kg 4 Bench Press | 80 kg 5 Bench Press | 60 kg 5 Bench Press | 60 kg 5 Bench Press | 60 kg 10 Bench Press | 60 kg 6 Bench Press | 60 kg Sets 5 Deadlifts | 60 kg 5 Deadlifts | 60 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 5 Deadlifts | 90 kg 5 Deadlifts | 90 kg 5 Deadlifts | 100 kg 1 Deadlift | 110 kg 1 Deadlift | 120 kg Sets 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg Sets 5 Barbell Bicep Curls | 40 kg 3 Barbell Bicep Curls | 40 kg 5 Barbell Bicep Curls | 35 kg Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 25, 2017 Author Report Share Posted October 25, 2017 CrossFit - 25 October 2017 10 min to Build - 5 Power Cleans - 5 Front Squats - 5 Push-Jerk 2 rounds of: 10 Power Cleans, 60 kg 10 Front Squats, 60 kg 10 Push Jerks, 60 kg Rest, 2 mins 2 rounds of: Row, 500 m 21 Assault Bike Calories 10 Squat Cleans, 60 kg Total Time : 16:45 | Rx'd Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 26, 2017 Author Report Share Posted October 26, 2017 CrossFit - 26 October 2017 Tabata This! (20 seconds work, 10 seconds rest, 8 rounds each, 90 second between exercises) Tabata Pull-up Tabata Push-up Tabata AbMat Sit-up Tabata Back Squat, 30 kg Tabata Score : 205 | 42 + 50 + 63 + 50 | Rx'd 2 RFT: Double Kettlebell Front Rack Carries, 400 m, and Rows : 19 mins 40 secs | Rx'd 2 rounds of: Double Kettlebell Front Rack Carry, 16 kg, 200 m Run, 400 m Row, 600 m Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted October 30, 2017 Author Report Share Posted October 30, 2017 Gym - October 27th Sets 5 Bench Press | 50 kg 5 Bench Press | 60 kg 5 Bench Press | 70 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg Row, 500 m | 1:49 Sets 5 Deadlifts | 60 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg Intervals : rest 45 secs Sandbag Run (25Kg), 120 m | 0:45 x repeat 15 CrossFit - 30th Oct Sets 5 Cleans | 40 kg 5 Cleans | 50 kg 5 Cleans | 60 kg 3 Cleans | 70 kg 3 Cleans | 70 kg 1 Clean | 80 kg 1 Clean | 85 kg --> NEW PR 1 Clean | 85 kg Sets 5 Front Squats | 40 kg 5 Front Squats | 50 kg 5 Front Squats | 60 kg 3 Front Squats | 70 kg 3 Front Squats | 70 kg 1 Front Squat | 80 kg 1 Front Squat | 85 kg --> NEW PR 1 Front Squat | 85 kg 15-12-9: Row Calories and Snatches : 11 mins 20 secs | Rx'd 15-12-9 reps of: Row Calories Snatch, 50 kg 15-12-9: Assault Bike Calories and Clean & Jerks : 11 mins 00 secs | Rx'd 15-12-9 reps of: Assault Bike Calories Clean & Jerk, 50 kg Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted November 7, 2017 Author Report Share Posted November 7, 2017 Well I've been a little slack, here are a few updates Gym - Thursday 2nd November 2017 Sets 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg Sets Sit-up (standard) | 20 reps Sit-up (standard) | 20 reps Sit-up (standard) | 20 reps Sets 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg Jump Rope (Singles)s : 10 mins | Double Under practice CrossFit - Saturday 4th November 2017 Run, 1200 m 10 Power Cleans, 50 kg 10 Pull-ups 10 Power Cleans, 50 kg 10 Pull-ups 10 Power Cleans, 50 kg 10 Pull-ups Run, 1200 m 10 Front Squats, 50 kg 10 Burpee Box Jump Overs 10 Front Squats, 50 kg 10 Burpee Box Jump Overs 10 Front Squats, 50 kg 10 Burpee Box Jump Overs Run, 1200 m Gym - Monday 6th November 2017 Sets 5 Deadlifts | 50 kg 5 Deadlifts | 70 kg 5 Deadlifts | 70 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 3 Deadlifts | 90 kg 3 Deadlifts | 90 kg 3 Deadlifts | 90 kg Sets Pistol Squat | 50 reps (Note: Went as low as I could, but form needs some work) Jump Rope (Singles)s : 10 mins | Double Under practice Sets 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg Sets 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg CrossFit - Tuesday 7th November 2017 Sets 3 Deadlifts | 60 kg 3 Deadlifts | 80 kg 3 Deadlifts | 100 kg 3 Deadlifts | 100 kg Every 2 mins for 12 mins: 3 Deadlifts, 100 kg 10 Push-ups AMRAP 15 mins: Deadlifts, 180 m, and Wall Balls : 3 rounds + 10 Deadlifts | Rx'd 15:00 AMRAP: 10 Deadlifts, 100 kg Run, 180 m 20 Wall Balls, 10 kg Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
crashy Posted November 10, 2017 Author Report Share Posted November 10, 2017 CrossFit - Wednesday 8th November 2017 Alternating EMOM Every 1 min for 20 mins, alternating between: Pull-up Handstand Hold Pistol Hanging Knee Raise Every 1 min for 5 mins: Run, 180 m Rest 3 min Every 1 min for 5 mins: Row, 200 m Rest 3 min Every 1 min for 5 mins: 12 Assault Bike Calories Gym - Thursday 9th November 2017 Sets 5 Back Squats | 60 kg 5 Back Squats | 70 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg Sets 5 Seated Pulley Rows | 25 kg 5 Seated Pulley Rows | 30 kg 5 Seated Pulley Rows | 35 kg 5 Seated Pulley Rows | 40 kg 5 Seated Pulley Rows | 45 kg 5 Seated Pulley Rows | 50 kg 5 Seated Pulley Rows | 55 kg 5 Seated Pulley Rows | 60 kg 5 Seated Pulley Rows | 65 kg 12 Seated Pulley Rows | 30 kg 12 Seated Pulley Rows | 30 kg 12 Seated Pulley Rows | 30 kg 100 Burpees for time - 12:33 CrossFit - Friday 10 November 2017 Every 2 mins for 12 mins: 3 Deadlifts | 90 kg (min 0) 3 Deadlifts | 90 kg (min 2) 3 Deadlifts | 90 kg (min 4) 3 Deadlifts | 90 kg (min 8) 3 Deadlifts | 100 kg (min 10) 3 Deadlifts | 110 kg (min 12) AMRAP 15 mins: 2 rounds + 60 Jump Rope (Singles)s + 15 Power Cleans | 375 reps | Rx'd 60 Jump Rope (Singles)s 15 Power Cleans, 50 kg 60 Jump Rope (Singles)s 15 Toes-to-bars AMRAP 10 mins: 1 round | 72 reps | Rx'd 12 Pull-ups 50 Air Squats 1 0 Hang Power Snatches, 50 kg Quote Crash || Level 3: Wandering Ranger STR: 2 | DEX: 1 | STA: 2 | CON: 2 | WIS: 2 | CHA: 1 Current Quest: "Sometimes in life you have to hit back" Previous: "Crash arrives at the Rangers Guild" \ "Tell them I'm coming out head first" Battle Log: "We can fight out way back into the light" Link to comment
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