Past few days

Wednesday 14th December

Deadlift AMRAP @ 150kg - 21 reps without letting go of the bar

2 Rounds for time of:

• 10 Power Snatch @ 50kg
• 10 OH Squats @ 50kg

2:23 Rxd, need to work on OH Squats still

2 Rounds for time:

• 10 Power Clean @ 50kg
• 10 Front Squats @ 50kg

1:06 Rxd.

rest 2 hours

10 Min AMRAP:

• 5 Deadlifts @ 80kg
• 15 Box jumps @ 24"

15+15 reps

Thursday- rest day

Friday 16th-UK Throwdown WOD 4

7 Rounds for time of:

• 7 Squat Cleans @ 60kg
• 7 Burpees
• 7 Pull ups

09:56 Rxd

Saturday 18th @ CrossFit Nottingham with Andy Ward

"Little John"- For the time:

• 6 Bench press @ 70kg
• 2 rope climbs @ 15ft
• 6 Deadlift @ 70kg
• 2 Rope climbs
• 6 Hang Power Clean @ 70kg
• 2 Rope climbs
• 6 Shoulder to over head @ 70kg
• 50 Double Unders
• 8 Bench press @ 70kg
• 2 rope climbs
• 8 Deadlift @ 70kg
• 2 Rope climbs
• 8 Hang Power Clean @ 70kg
• 2 Rope climbs
• 8 Shoulder to over head @ 70kg
• 50 Double Unders
• 10 Bench press @ 70kg
• 2 rope climbs
• 10 Deadlift @ 70kg
• 2 Rope climbs
• 10 Hang Power Clean @ 70kg
• 2 Rope climbs
• 10 Shoulder to over head @ 70kg
• 50 Double Unders

16:53 Rxd

Rest 30 mins

• 5 min AMRAP box jumps @ 24"-169 reps
• rest 1 min
• 4 min AMRAP 50m shuttles - 20 reps
• rest 45 secs
• 3 min AMRAP KB Swings @ 32kg-70 reps
• rest 30 secs
• 2 min AMRAP Squat Snatch @ 50kg-10 reps
• rest 15 secs
• 1 min AMRAP Pull ups - 38 reps

Sunday 18th December

3 Rounds for the time:

• Row 1k
• Run 800m

21:40 Rxd