Back from Holidays

Christmas Eve @ CrossFit Liverpool

Hip mobility work

Hooverball as warm up (fun!)

Back Squats
75% x 5 x 5

75kg x 5 x 5

WOD
5 rounds
30 seconds on 30 seconds off
amrap
pull-ups / box jumps / Russian swings (16kg as RX)

pull-ups: 12,12,10,5,15 = 54
box jumps: 11 10,10,7,15 = 53
Russian swings: 20,20,20,13,25 = 98

Total 205 reps

SDL + FS

Sumo Dealift (Blue Bands)
x5 x10 30kg

Front Squats (Blue Band with 10 kg each)
x3 x5 40kg

Box Squats + WOD + Row

Box Squats (12secs interval) x2 x10 70kg Then, WOD 7mins Amrap 2 Power Clean&Jerk 60kg 4 Lateral Jump Over Bar Burpees Total=> 8 rounds For time 1000m Row Time=> 3:50 (Gas Mask)

Strenght Training

Bench Press x3 x5 70kg Barbell Row x10 x5 80kg One arm DB Press Till Fatigue L-R-L 16kg x2sets Cable triceps ext (v-bar) x5 x5 30kg Seated WallBall 10kg x10 x5 AES Plank with one arm stretch forward on floor 15sec R 15 secs L

Back Squats + Karen

Strength Training Back Squats 30secs hold @ top follow by 2reps Back Squats 80kg x6sets Then, WOD "10kg Karen" Time=> 11:05 Hollow Rock 20-20-20reps AES 5 Behind the back Clap Push Up