Week 33

Monday 2.1.12
Crossfit Filthy fifty workout (modified to make it a dirty thirty!)
30 x 20 inch box step ups
30 x jumping pull ups
30 x kb swings @ 12kg (modified height to head height not full extension because of rib pain)
30 x walking lunges
30 x hanging straight leg raises
30 x push press @ 25kg
30 x alternate supermans
30 x wall balls @ 4kg
30 x push up on rings (no burpees due to ribs)
30 x double unders (can't believe I can still do these)
Time: 26:30
Videoed this workout and will put it up soon.

Tuesday 3.1.12 HF class
10 rounds x 10 reps of
Front squats @ 30kg barbell
Pull ups (did first 5 with green band strict then last 5 kipping with a band so that I remember how to kip)
Those pull ups are getting way hard now.
Time: 38:00 only managed 9 rounds but happy enough with that.
Wednesday 4.1.12 hf class
30:30 x 6 sets
Push ups (did on paralettes on knees)
Sdhp barbell @ 20kg
Horizontal medicine ball throw
Horizontal row under rings.

Friday 6.1.12 Pt session
30:30 x 5 sets
hang power cleans @ 25kg
strict press @ 20kg
power snatch @ 25kg
Horizontal row under rings

Here's a video link to a video of this workout...Enjoy!!

http://www.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2Fne1Np3p5kk4&h=eAQFGnT_UAQHyuCUdwApiFzG0b-3biHc2qKkQbOFHH8phuA

Saturday 7.1.12 Hf class
30:30 no rest x 8 sets
1 leg deadlifts with kettlebell @ 20kg
1 arm snatch with dumbbell @ 10kg
1 arm row with rotation