Thursday, March 26, 2015

THURSDAY

If CrossFit has taught Coach V anything, its Efficiency.
Stretching and Napping at the same time.

(A) Hang Power Clean + Clean (1+1)
Build in load to a Medium - Heavy single

(B) With a continual running clock
Start at 0:00
5min AMRAP
Run 800m
- Then In Remaining Time -
Maintain a perfect hover in the Push-up position.
(Perform 3 x Burpees anytime the hover is broken)

Start at 6:30min
4min AMRAP
Run 500m
- Then In Remaining Time -
MAX Rep Pullups

Start at 12:00min
3min AMRAP
Run 400m
- Then In Remaining Time -
MAX Rep Cleans - Use Max load from (A)

12 comments:

  1. A) practice HPC off boxes,
    then complex up to 65kg
    B) subbed rows for runs
    PC @70kg, x 7, plank 55 sec, pullups x7, then shoulder said, "ring rows please" x9)

    ReplyDelete
  2. A) 42.5kg
    B) Row 4:09 800m
    Row 3.19 500m
    11 P/U
    Row 1:56 400m
    3 P/C 43kg

    ReplyDelete
  3. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. A) 62.5
      B) 3.28 - plank for 1.32
      2.02 (I think) - 33 Pull Ups
      1.43 - 3 x PC @ 60kg - Failed 2 at 62.5kg.

      Delete
  4. A) 60kg
    B) Run 800m 3:12
    Run 500m 1:47 (+8 sec for a false start 1:55) 30 P/Us
    Run 400m 1:36 6 P/C @ 60KG

    ReplyDelete
  5. A) 95kg (power clean to replace full)
    B)
    Rowed - 3:49 800m
    32 pullups
    1 power clean.

    ReplyDelete
  6. A) 80kg
    B) 800m 2:36
    500m 1:20 pull ups 32
    400m 1:15 1 clean struggled

    ReplyDelete
  7. A) 57.5kg
    B) 800m 3.55
    500m 2.33 - 15 pull ups
    400m 1.56 - 1 clean

    ReplyDelete
  8. A) 55kg

    B) 800m 3.48
    500m 2.16 - 27 Pull Ups
    400m 1.51 - 5 Cleans @ 55kg
    Starting to lift again, I've missed it so much! Enjoyed this one, I like coming in from a run and having to lift under pressure, it's one of my strengths.

    ReplyDelete
  9. a. 55kg
    b. 800m 4:27
    500m 3:19 - 18 pullups
    400m 2:07 - 4 pcleans

    ReplyDelete
  10. (A) 65kg

    (B) 800m run - 3:55
    500m run - 2:35, then 17 horizontal ring rows
    400m run - 2:05, then 2 cleans

    ReplyDelete