Thursday, April 9, 2015

THURSDAY

Kids of CrossFit Penrith - Christian, Lara and Star 
Jumping of the Moona Bridge at Huskisson

(A1) Deadlift
2 x Wave Sets (Build in load)
8-6-4
8-6-4
(A2) Seated Strict Press
Perform 3-5 reps after every set of Deadlift
*Use DB or Barbell
(Increase from last week)


(B) 3min AMRAP X 3 Rounds
Start with 1/2 Gasser then in remaining time
3 Power Clean: 61/43/38kg
6 Push-ups
9 Squats

1min Recovery between rounds.

9 comments:

  1. A) Deadlift - 14.5kg Seated Press between all lifts
    1st Wave - 55, 65, 75kg
    2nd Wave - 60, 70, 80kg

    B) 3+1, 3+4, 3+4 Rxd

    ReplyDelete
  2. Seated Press - 14kg( mobility issues) Deadlift A) 140-170-195kg..2nd 150-180-205kg-3-1 fail (bad grip slipped) B) 4+2,3,2 all cleans Tng

    ReplyDelete
  3. A) 100-130-150 then 130-150-170 gave the press a miss with shoulder injury.
    B) 3+14,3+16, 2+15 I think. Not feeling 100% today.

    ReplyDelete
  4. A) 90,95,100 - 95,100,110 35lbs seated press from the ground x5
    B) 3+2, 3, 3 rxd

    ReplyDelete
  5. A) 55, 65, 75
    Then 60, 70, 80
    10kg presses

    B) 4 + 1, 3 + 16, 3 + 8 Rxd

    ReplyDelete
  6. (A) 55, 65, 75
    60, 70, 80
    Had to keep it light under physio instruction

    1 armed seated press on the floor - worked up to a set of 5 at 45lb

    (B) Rxd - 4+16, 4+2, 4
    Quite fond of the Chief! :)

    ReplyDelete
  7. A) Deadlift / Seated Press
    50,60,70
    12kg Seated Press - 3,4,4
    60,65,80
    5,7,9
    B) Power Clean 42kg
    Lost count of rounds but happy getting through on 42kg

    ReplyDelete
  8. a. 60, 70, 80
    80, 90, 100
    a2. 35lb DBs 5 reps each round
    b. rxd 3+2, 3+1, 3+9

    ReplyDelete
  9. A1) 65, 70, 75
    70, 75, 80
    A2) 12kg KB seated. 5 reps each set

    ReplyDelete