mycrossfitlog
Crossfit Log
My Crossfit Log to gauge improvement and performance.
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Text
5 January 2019
Workout (Transition 2)
Deadlift
100kg x6x5
Back Squat
80kg x5x5
Press
40kg x3x6
Bench
50kg x5x5
Superset
Pendlay Row: 50kg x5x3
Pull Ups: 5x3
Cardio
Treadmill: 22 minutes: 2.01 miles
0 notes
Text
2 January 2019
Workout (Transition 1)
Deadlift
80kg x10x5
Back Squat
60kg x10x5
Bench
40kg x5x5
Press
40kg x5x3
Superset
Pendlay Row: 50kg x5x2
Pull Ups: 5x2
Cardio
20 min run: 1.42 miles
0 notes
Text
10 December 2018
Workout (3.1)
Hang Snatch (below knee, 4 sec ecc)
5RM: 60kg
54kg x5x2
Front Squat (5 sec ecc, 2 sec bottom)
5RM: 80kg
72kg x5x2
Snatch Deadlift
5RM: 114kg
103kg x5x2
Muscle Snatch
5RM : 50kg
45kg x5x1
40kg x5x1
Bilateral DB OH Lunge
20# x40m x3
0 notes
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8 December 2018
Workout (2.5)
Back Squat
10RM: 106kg
90kg x10x3 (last set 12)
Unilateral RDL
45# x10x3
Suitcase Deadlift (4 inch deficit)
40kg x10x3
Zercher Carry
55kg x40m x3
KB Bottom Up OH Carry
20# x40m x3/ arm
Machine Compound Set
Lat Pull Down: 100# x12x3
Horizontal Seated Row: 90# x12x3
0 notes
Text
7 December 2018
Workout (2.4)
Snatch Grip Push Press
5RM: 79kg
71kg x5x2
Close Grip Bench Press
49kg x10x5
Bentover Row
49kg x10x5
Dips
Sub max (7,5,5,4) x4
KB Bottom Up Z-Press
20# x10x3
0 notes
Text
6 December 2018
Workout (2.3)
Hang Clean (below knee, 4 sec ecc)
5RM: 70kg
63kg x5x2
Bulgarian Split Squat
30# x12x5 /leg
Wide Good Morning
40,50,60 kg x8x3
Seated Band Leg Curl
Red band x10x5
Ring Ab Fallout
10x3
0 notes
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5 December 2018
Workout (2.2)
Clean High Pull (10 shrugs at end)
80kg x5x6
Press
44kg x4x10
DB Push Press
40# x10x5
CTB Pull Ups
sub max x4 (5,3,3,2)
DB Upright Row
20# x10x5
Cardio
Treadmill: 800m on incline
0 notes
Text
3 December 2018
Workout (2.1)
Hang Snatch Balance (4 sec ecc)
5RM: 55kg
50kg x5x2
Front Squat (5 sec ecc, 2 sec bottom)
5RM: 71kg
64kg x5x2
Snatch Grip Deadlift (5 sec ecc)
5RM: 90kg
81kg x5x2
Muscle Snatch
5 RM: 47kg
42kg x5x2
DB Bilateral OH Lunge
20# x30 mx4
0 notes
Text
1 December 2018
Workout (1.5)
Back Squat
10RM: 101kg
86 kg x10
86kg x12
Unilateral RDL
45# x10x3
Suitcase Deadlift (4″ deficit)
30kg x10x3
Zercher Carry
50kg x40 yard x3
KB Bottom Up OH Carry
20# x40 yard x3
Chin Up
5x3
0 notes
Text
30 November 2018
Workout (1.4)
Snatch Grip Push Press
5RM: 75kg
68kg x5x2
Close Grip Bench Press
45kg x10x5
Bentover Row
45kg x10x5
Dips
sub-max x3 (5,4,4)
KB Bottom Up Z Press
15# x10x3
0 notes
Text
28 November 2018
Workout (1.3)
Hang Clean (below knee- 4 sec ecc)
5RM: 69kg
62kg x5x2
Bulgarian Split Squat
30# x12x4
Wide Good Morning
30kg x8
40kg x8
60kg x8
Seated Band Leg Curl
Orange band x10x4
Ring Ab Fallout
10x3
0 notes
Text
27 November 2018
Workout (1.2)
Clean High Pull (last set 10 shrugs)
80kg x5x5 +10
Press
44kg x3x10
DB Push Press
35# x10x5
CTB Pull Ups
submit x3 (4,3,3)
DB Upright Row
20# x10x5
0 notes
Text
26 November 2018
Weightlifting Mash Jacked
Workout (1.1)
Hang Snatch (below knee)
5 RM: 50kg
45kg x5x2
Front Squat (5 sec ecc, 2 sec bottom)
5 RM: 66kg
59kg x5x2
Snatch Grip Deadlift
5RM: 80kg
72kg x5x2
Muscle Snatch
5RM: 45kg
40kg x5x2
DB OH Lunge
15# x30 yard x3
0 notes
Text
24 November 2018
Workout (Transition)
Snatch
60kg x1x3
Clean and Jerk
70kg x1x3
Deadlift
105kg x5x3
Back Squat
75kg x5x3
Superset
Close Grip Bench Press: 40kg x10x3
Bent Over Row: 40kg x10x3
Cardio
Treadmill: 5 min @ 2.5 mph
0 notes
Text
10 November 2018
Transition Workout
Snatch
50kg x1x3
Clean and Jerk
60kg x1x3
Deadlift
100kg x5x3
Back Squat
70kg x5x3
Close Grip Bench
40kg x10x3
Pull Up
3x3
Treadmill
5 min @2.5 mph
0 notes
Text
16 October 2018
Workout (3.3/4)
Pause Front Squat
75kg x3x4
Push Press
52kg x3x3
Deadlift
107kg x3x5
Seated Box Jump
31 inch x5x3
Accessory
1 Arm KB OH Press: 20# x 10-8-6-4-2
0 notes
Text
15 October 2018
Workout (3.2)
Superset
Row 2000m: 8:20
100 Sit up
Total Time: 15:28
Accessory
1 Arm DB Bench Press: 25# x10-8-6-4-2
Upright Row: 50# x10x3
Overhead Press: 20kg x10x3
0 notes