Monday, July 6, 2015

MONDAY

(A) 1 Minute On - 1 Minute Off X 20min
Hang Power Clean - Power Clean - Shoulder 2 Overhead
*Working up in weight where you can maintain proper form 
Perform the complex of
2 x HPC + 1 x PC + MAX S2O (Unbroken) In remaining Time

(B) 9min AMRAP
10 x Box Jumps: 24/20 
15 x RKB Swings: 32/24
35 Double-Unders


Good on ya guys!! 
Over the weekend CFP Members Boots, Chantell and 
Kieran smashed the Gold Coast Marathon.

9 comments:

  1. A) Worked up to 38kg and 5 STO.
    B) 5 rounds 16KB / 20KB for the last 3 rounds
    no double unders just singles still!!!!!! Far out really need to work on my double unders again

    ReplyDelete
  2. A)30(21)35(16)40(11)45(8)50(6)55(5)60(1)60(1)
    50(10)50(10)
    B)5 rounds + 12 rx'd. A few rounds of double unders unbroken!

    ReplyDelete
  3. A)
    6am
    worked up to 40kg & 8 x S2O

    Evening
    Complex of high hang snatch, hang snatch & full snatch EMOTM x 10 - worked up to 40kg

    B) 5 + 5 rxd

    ReplyDelete
  4. A) worked up to 60kg and 5 S2O
    B) 6+5 rxd

    ReplyDelete
  5. A) first over head stuff in a lifetime so went kinda easy to see how I'd pull up tomorrow with the wrist -
    40kg x 7 push jerk, 40kg x 10 push jerk, 40kg x 10 strict, 42.5kg x 7 strict, 50kg x 5 push jerk, 50kg x 6 push jerk, 50kg x 6 split jerk right foot forward, 50kg x 2 split jerk left foot forward, 50kg x 5 push jerk, 50kg x 10 push jerk - faced off with Rachael - managed to give swantzy the stink eye while I was at it to push him along!!

    B) 5 + 28 rx

    ReplyDelete
  6. A) 30 (12), 40 (12), 50 (10), 60 (7), 60 (6), 65 (3), 65 (4), 70 (2), 75 (2), 80 (1) - mix of push press, push jerk and split jerk for the last few rounds.

    B) 3+31 - DU's really held me back.

    ReplyDelete
  7. a.
    30kg 12 x strict press
    35kg 12 x push press
    40kg 7 x push jerk
    40kg 8 x split jerk
    40kg 10 x split jerk
    40kg 9 x SJ
    42.5 6 x SJ
    42.5 8 x SJ
    45kg 6 x SJ
    45kg 15 x SJ

    b. 4+8 Box step ups and 70 single skips (Shins and ankles too sore)

    ReplyDelete
  8. a. - 5kg for all lifts, calculated wrong

    ReplyDelete
  9. A) 30 (15), 30 (15), 32.5 (10), 32.5 (10), 35 (8), 35 (10), 37.5 (8), 37.5 (8), 40 (6), 42.5 (6)
    B) 4 +2

    ReplyDelete