Monday, September 7, 2015

MONDAY

At CrossFit Plus on Saturday.  
Well done CrossFit Penrith athletes, 
Jessica, Ray, Rachael, Dave and Aliysa!

A) Back Squat
1x3@77% - 1x1@87%
1x3@79% - 1x1@89%
1x3@81% - 1x1@91%

B) 3 Rounds
21 KB Swings 24/20kg
15 Box Jumps 24/20
Run 200m

Extras - Session 1
Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
- 2 Position Snatch (Floor, Knee) RM
- Snatch Pull - 113%x3, 118%x3, 123%x3
- Back Squat Jump 20%x3x5 (% of Back Squat)

17 comments:

  1. A) 60.5, 68.5
    62.6, 67
    64, 72
    B) 16kg KB
    8:40

    ReplyDelete
  2. A) 127, 143.5
    130, 147
    133.5, 150

    B) 7:03 rxd

    ReplyDelete
  3. A) 107.5, 120
    110, 125
    115, 130
    B) 5:57 rxd

    ReplyDelete
  4. A) 127-143, 130-147, 133-150.

    B) 7:04 Rx

    Extras - 2 pos snatch - 75, - failed 77.5. Annoyed me to no end.
    Snatch pulls - 97, 101, 106
    Back squat jumps 33kg

    ReplyDelete
  5. a. Squat
    73 - 83
    75 - 85
    77 - 87
    20kg back squat jumps
    2 pos snatch 55kg
    Snatch pulls 65, 67.5, 70


    ReplyDelete
  6. A) Back Squat (Working off 102kg)
    78.5 - 89kg
    81 - 91kg
    83 - 93kg

    B) 8.33 Rxd

    ReplyDelete
    Replies
    1. Extra's

      - 2 Position Snatch (Floor, Knee) 45kg
      - Snatch Pull - 56.5, 59, 61.5kg

      Delete
  7. A)76 - 87kg
    79 - 89kg
    81 - 91kg

    B) 7:30 Rx'd

    ReplyDelete
  8. A). 110 -120, 115-125, 120-135

    B), 8.30 Rx'd
    Rd 1: 2.35
    Rd 2: 2.44
    Rd 3: 2.49

    ReplyDelete
  9. A) 79.5, 89.5, 81.5, 91.5, 83.5, 94
    B) 9:23 16kg SDHP instead of swings (active recovery)

    ReplyDelete
  10. Wooooo squats finally...
    77.5, 87.5
    80, 90
    82.5, 92.5
    They didn't have any other smaller plates so rounded up !!

    ReplyDelete