Wednesday, September 23, 2015

WEDNESDAY

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
6-4-2-6-4-2
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

9 comments:

  1. A) 40,45,47
    45,47,50
    80% = 39kg x 10
    B) 20kg KB, 30kg snatch
    13:34
    Tough!!!!!! Big Thanks to HC to get me through it....

    ReplyDelete
  2. A)75,85,95
    80,90,100 then 10x80kgs
    B)10.15 40kg snatches (in between full snatch and half squats)

    ReplyDelete
  3. A) 80-90-100, 90-100-105
    B) 9:55 Rx

    Prep - cleans - 80, 84, 87.

    ReplyDelete
  4. A)
    47.5, 50 x 3, 49
    45, 46.5, 48
    40kg x 10

    B) 10.59 rxd

    Cleans
    50, 52, 55kg then 60, 65, 70, 72.5 (f)

    ReplyDelete
  5. A) 75, 85, 95 (f)
    75, 85, 95
    76 x 10

    B) 11:24 @ 40 kg full snatch. Pullups were to chin only.

    ReplyDelete
  6. a. 50, 55, 60, 55, 60, 65
    b. 13:49rxd
    Extras
    Clean 47.5, 50, 52.5 then 60, 65, 70
    Squat 95kg

    ReplyDelete
  7. A) Bench
    52.5, 57.5, 62.5kg
    54, 59 (Failed last rep) 62.5kg

    B) 13.39 Rxd

    Extras
    Clean - 45.5, 47.5, 49.5kg, then 55, 57.5, 60, 62.5, 65kg. They felt really good and I had more in me.
    Clean Pull - 78, 58.5kg
    Back Squat 97.5kg HS, 88, 93kg

    ReplyDelete