Over the weekend while the Blackmores Marathon was underway,
2 CrossFit Penrith Athletes Caroline and Patchy were in Victoria
competing in the 100km Surf Coast Century (Team Event).
They placed an impressive 15th out of 60 teams with a time
of 10 hours and 18 minutes, ouch and congratulations!
A) Bench Press
Then 10 Reps at 80% of your 2RM
B) 5 Rounds
5 x Hang Snatch: 50/35
10 x C2B Pull-ups
15 x RKB Swings: 32/24/20
Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 120%x2x4, 90%x2
- Back Squat - HS; 90%x1, 95%x1