Warm up: 1km run, mobility, paralette play, Burgener warm up -just so I could try out my new weightlifting shoes

WOD: 21-15-9

30kg thrusters

Did this untimed, with 1min rest between sets and the goal of completing all sets without putting the bar down. This wasn’t as bad as I thought it might be, the sets of 21 and 9 were unbroken, the set of 15 was completed as 9 and 6 with a few seconds rest with the bar in rack position in between.

X

Jase

Mobility

1 Round Crossfit Warmup

Back Squats 85% 5Rep Max

55kg 5/5/5

FRAN 21/15/9 Reps

As prescribed for the first time ever……..

12.29min

Time was nothing flash and she was hard on me.

I can now play with the big girls and my time will only come down as my pullups get stronger.

Storm

50 cal airdyne

500m row

Mobility drills

10 dislocates

10 push ups

6 sec pigeon stretch

10 air squats (fast)

Hip mobility

X3

Then:

Front Squat

3-3-3

90kg straight sets

Press

3-3-3

50-55-55kg

Then:

Pull ups, 10 reps

10kg Wallball, 10reps

X5 FOR TIME

TIME = 4.28min

Every wall ball rep was above the second bar, aiming for the higher the better

Stretch / foam roller

SS

Back Squat @ 67.5kg x 5,5,5,5,5

WOD = Scaled the thrusters to 35kg (I still need better shoulder flexibility to lock these out fully overhead)

Time = 5:14