Wednesday, September 9, 2015

WEDNESDAY

Great guy Cam, always with a smile.
Since coming to CrossFit Penrith, he's lost 13kg's!
Keep up the good work!!

A) Bench Press
6-4-2
5-3-1
Go heavier than last week

B) 4 Rounds For Time
4 Squat Snatch
4 OHS
8 TTB
400m Run
- The weight on your Snatch and OHS is 65-70% of your Squat Snatch.

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean 3x(3+3) (light)
- 2 Position Clean (Floor, Knee) - RM
- Clean Pull - 113%x3, 118%x3, 123%x3
- Front Squat - 75%x3, 77%x3x2
- Stiff Legged Deadlift - 55%x4, 57x4x2 (% of Back Squat)

9 comments:

  1. A) 65,70,75
    70,75,80
    B) 9:38 @ 35kg

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  2. A) 91, 93, 96
    93, 98 (f 3rd), 101.

    B) 12:44 - Rx @ 60kg.

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  3. A)75,85,95
    85,95,105. Bench felt good today.
    B)12.32 @ 25kg.
    Most snatches were not full snatches and half ohs(also not full squats) and front squats.

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  4. This comment has been removed by the author.

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  5. A) Bench Press
    51.5, 56.6, 61.5kg
    55, 60, 65kg

    B) 13.51 Rxd. Woah.........

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  6. 2 position clean 65kg
    Clean Pull 82.5, 87.5, 90kg
    Front Squat 58, 60

    b. 14.53 row instead of run @ 40kg

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  7. A) 75 - 85 -95
    80 - 90 - 100

    B) 13:58 @ 42.5 kg

    ReplyDelete
  8. A) 65,70,75
    70,75,80
    B)13:51 @ 25kg - Not the best form on the SS & OHS

    ReplyDelete