CrossFit session

One of Kat’s Killers.

Still in pain from Monday made it so hard.


Sand bag star run (400m).


Push or split jerk (I did push).

2x5 warmup, then:
2-2-2-2-2 with increasing weight (I did 3 sets on 30kg, 2 sets on 40kg)

Meanwhile also complete:
50 GHD back extensions
50 toes to bar (I am nailing these now but can’t kip yet)


Buy in: 15 sandbag bear complex

"Bear complex" is squat clean, thruster (lock out elbows), back squat (lock out elbows). That’s one…

For time, 5 rounds of:
10 dumbbell squat cleans (10kg each)
10 burpees
10 kb swings (16kg)

Cash out: 15 sandbag bear complex…

I did 3 rounds, then cashed out on 17:40. Not only because it was excruciatingly hard, also because the muscles in the small of my back was like little fists. Cramp galore.

Kat told me to do a few foam roll massage moves to help them relax. Worked. Will do more when home.