Tough week!

I’ve been following the program Númi made for me last week so it’s been a hardcore Crossfit week! Here is what I’ve been doing:

Monday:

Strength:

Split jerk 3x2 reps, 85% PR – I did 55kg

Deadlift 3x2 reps, 85% PR- I did 105 kg

Muscle up 3x2x1 reps, rest 20 sec between reps – I did it ;)

45 minutes spinning and then

Metcon:

On time 12-9-6 reps:

Overhead anyhow, 30kg

GHD sit-ups

CTB Pull-ups

My time was about six minutes

Tuesday:

Strength:

Squat Snatch 3x2 reps, 85% PR- I did 40kg

Front Squat 3x2 reps, 85% PR- I did 62,5 kg

Overhead Squat 3x2 reps, 85% PR- I did 50kg

Metcon:

6 rounds, 30 sec rest after each round

7 push press 30kg

7 wall ball 14lbs

300m row

 Wednesday:

 Spinning for 45 minutes, no crossfit

Thursday:

Press 3x2 reps, 85% PR- I did 35kg

Power Clean 3x2 reps, 85%PR- I did 55kg

Ring dips 3x80% PR- I did 10-8-7

Metcon:

5 rounds:

1 muscle up

7 kbswings, 16kg

3 burpee sit-ups

40 double unders

My time was around 9 minutes

Friday:

45 mín spinning

Strength:

Back squat 3x2 reps, 85% PR- I did 70kg

Bench 3x2 reps, 85% PR- I did 50kg

Squat Clean 3x2 reps, 85% PR- I did 55kg

Metcon:

On time: 3 rounds:

40 double unders

10xpower clean, 45kg

15 burpees

Saturday

The WOD (@Crossfit Reykjavík) was Daniel and Lumberjack 20. Two athletes were supposed to finish it together.

Daniel:

50 pull ups - 400m run - 21 thrusters (30kg) -800m run -21 thrusters- 400m run- 50 pull ups.

Lumberjack 20

20 Deadlifts (82,5kg) - 400 m run 20 KB Swings (24kg) – 400m run -20 OHD Squats (40kg) – run 400m - 20 Burpees - run 400m- 20 Pull-ups - run  400m- 20 Box Jumps (60cm) – run 400m-  20 KBSquat Cleans (12kg) - 400 m run.

It’s been a tough week but I’m looking forward  to the next. I’ve already got my program from Númi for upcoming week and it looks heavy! :)

-Jakobína-