Strength
Split Jerk
Find your 1rm
Take no longer than 20min to warm up and find your 1rm split jerk. You must land in a split and receive the bar in full lockout. No pressing out after landing.
WOD AMRAP 10min (WOD2 from TOP DOG)
15 Chest to bar (for males) Chin to female
12 Ring Dips
9 KB Swings 32/24kg
Recover
8min Wall Ball Challenge
(In groups of 2 perform amrap)
Post to comments
Split Jerk:
ReplyDelete80kg, 90kg (failed clean)
WOD:
3 rounds + 15 reps as RXD
Split Jerk- 55kg, tried for 60kg but failed the clean- but hey new PB!! Bring it on!
ReplyDeleteWOD
Subbed ring dips for tricep dips and ring pulls for pull ups.
5 rounds + 15
Dan Said
ReplyDeleteSplit Jerk 70kg cleaned 80, failed the Jerk then went for 75 soooo close.
WOD 2+1
I didn't do the wod today, I was planning on having a rest day but then was reminded of my homework - Tabata thrusters and burpees!
ReplyDeleteMy total score was about 72... it got a bit confusing because Shane and I were trying to keep time plus how many reps we were up to... thankfully Jody stepped in and helped us out. Thanks Jody.
Did the Split Jerk
1rm 70kg. pb :)
thanks everyone who had belief in me, it always feels so much easier when everyone believes that you can do something, also too, it's that whole audience thing..
Did WIMPY kong instead of KING KONG this morning.
ReplyDelete1 x deadlift 140kgs
2 x Muscle ups
3 x Squat Cleans 80kgs
4 HSPU
9 minutes (thanks for doing this one with me VM, aweosme numbers too)
Did the Thruster burpee workout @ 5pm. Got confused so didn't count total reps but yeh average was never below 5 on thrusters and about 3 - 4 on the burpees overall! :)
Split Jerk: 77.4kgs PR Psyched.
-Special mention to a few people tonight.
1) Cindy. For someone who has never completed this movement in the past you rocked this lift. You have so much potential for overhead lifts, you picked it up like a natural, pleasure to teach! ;)
2) Justine. WOW! Can you get any stronger? That is such an awesome lift!!! I'm so porud of you and your top effort.
3) Jen. Watching you swing that KB was awesome. I loved the commitment and ferocity you showed on todays workout. Very proud of you.
Big over all WELL DONE to everyone on the split jerks today. Was soo good looking around the room and seeing so many people putting awesome numbers above head. We really nailed todays strength!!
Thanks Jody for coaching :)
Thanks Shane. I actually was a bit more like a conductor tonight then a coach, just keeping the show rolling. And what a show it was. The experienced CrossFitters did the coaching tonight. Yourself Shane coaching Cindy, Veronica coaching Melissa, Russ Coaching Shane, Justine coaching Tanya and Gillian. I never got around to posting on tuesday night but it was a great experience looking around and seeing all our more experienced CrossFitters giving up their time to help their less experienced team mates. And tonight was no different. With 21 athletes in attendance tonight, it is all of us that learn from each other, i learn how to keep the show rolling, the experienced athletes learn how to coach from the less experienced who give them the opportunity to learn and in return learn themselves.
ReplyDeleteAwesome!
Split Jerk - 40kg (pb)
ReplyDeleteWOD 2 rounds + 21 reps - used red/blue bands for pull ups & did 1/2 ring dips with red band, 1/2 with blue band. Used 20kg kettle bell
5 min wall balls - did 79 with Michaela
ReplyDeleteDid WIMPY kong instead of KING KONG this morning also
ReplyDelete1 x deadlift 103kgs
2 x Muscle ups (off box)
3 x Squat Cleans 50kgs
4 HSPU
Can't remember the time but I know I finished before Shane, haha.
Did the Thruste/Burpee workout 72 reps in total. Thanks HC for counting me, I appreciate all your help and all of your coaching all of the time.
WOW to our Justy is she not fantastic !!!yeah CFP is the place to be positive energy. Only postive leaders have positive followers all hail Glenn and Jody (no need to turn to the east LOL) no no really thank you guys!!
ReplyDelete