OH squat/Walking lunges/400m run Triplet

For the time:

• 21 Overhead squats @ 42.5kg/95lbs
• 21 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run
• 15 Overhead squats @ 42.5kg/95lbs
• 15 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run
• 9 Overhead squats @ 42.5kg/95lbs
• 9 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run

11:23 rx'd, Overhead squats were fine, managed them all unbroken and heels were firm to the ground!! Ive changed my grip to a wider allowing me more shoulder flexibility.

Rest day

1 RM Squat Clean/KALSU

Work upto a 1 rep max squat clean

100kg/225lb

For the time:

100 Thrusters @ 60kg, 5 Burpees on the minute, every minute!!

Disgusting from the off!!! 24:51 rx'd

MU's/400m run AMRAP

20 Minutes AMRAP of:

• Run 400m
• 7 Muscle ups (games standard)

6 Rounds + 400m run + 3 Muscle ups

I wanted 7 rounds but hit pure fatigue, first set of MU's unbroken, then down to sets of 5 + 2.

First WOD after games- JACKIE

For the time:

• Row 1000m
• 50 Thrusters @ 20kg bar
• 30 Pull ups

07:08 rx'd, disappointed with that time, PR is 06:10!! Everything felt heavy..

OH squat tekkers @ 30kg, 3 x sets of 20.

Still resting post games!!

Im still feeling the effects of the regionals, legs, back and arms are still pretty sore!!! GAY I know, hoping to get back into training by the weekend. I have a date with the OH squat, my aim over them next few weeks will be to completely rebuild my OH squat, stripping back down to PVC pipe and gradually increasing the load!!

D Day tomorro reference the possibility of Crossfit Teesside!! Fingers crossed the council overturn their original decision, if not I'll be boarding a plane to the states in order to train for next year!!

Rest

The past 3 days has just been all about technique work, no real WODs as such. Trying to stay injury free and taking care of a few niggles Ive aquired over the past week.

Full rest n stretch between now and Friday, Let the games begin.

Good luck to all, ecspecially my mates on the Crossfit Leeds team captained by Mike Rawlinson and the Baghdad boys Andy and Stef in the individuals!!