Feb 24 CrossFit and OLY

10 am @ SATS with coach U

Warm up

Shoulders therapy

Kb row with scapula aduction 

8-10 x 6  8 10 12 kg 

Jane fonda shoulders outward rotation thingie  2 x 20 on each arm 

30 sec static hold 

Handstand

Pull up

Tuck sit ( L-sit on box with legs tucked)

Squat

3 rounds

8:58 -  (beat my january 4th time 9:43)yay!!! progress!!!!!!! I am so happy! I have been in sort of a dark place, with injuries and not feeling all that good and little joy so this was great!


Streched the gymnastics/ ballet streches - got far today!

Worked and then an afternoon OLY session

16:30 @ SAK

 Warm up and strech 

Squat clean and jerk

3 x 15kg

3 x 15 kg

3 x 15 kg 

3 x 25 kg

3 x 25kg

3 x 25 kg

2 x 35 kg

2 x 35 kg

2 x 35 kg

2 x 35 kg

1 x 45 kg no jerk

1 x 45 kg 

1 x 45 kg 

2 x 45 kg

2 x 45 kg 

2 x 45 kg

Snatch with stops at all positions, full depth.

1 x 15 kg 

1 x 5 kg bar 

3 x 5 kg 

2 x 5 kg

3 x 5 kg

2 x 5 kg

2 x 15 kg

2 x 20 kg

2 x 20 kg

2 x 20 kg

Front squat 

4 x 40 kg 

4 x 40 kg

4 x 40 kg

4 x 40 kg

Romanian dead lift  - straight leg dead lift

10 x 40 kg

6 x 40 kg

6 x 40 kg

6 x 40 kg

Mega streching 


Peace. Love. CrossFit.