Friday, October 2, 2015

FRIDAY FUN DAY

CrossFit Family

A) Power Snatch
3x1@73%
3x1@76%
3x1@769%
-Then-
5 lifts to find a Heavy Single

B1) 7min AMRAP
7 Box Jump Overs 24/20"
14 RKB Swings 32/24kg
28 Double Unders

B2) Walk/Slow Jog to Azza's and Sprint back

Extras - Session 5
Technique Primer of choice: 3-4 Sets of 2-3
- Snatch - Heavy Single, 90%x1 (% of HS)
- Clean & Jerk - Heavy Single 90%x(1x1) (% of HS)
- Front Squat - 75%x2, 80%x2, 85%x2, 90%x2

11 comments:

  1. A) 45, 47.5, 50. 62.5 heavy single
    B) 6+15
    B2) 1:01

    ReplyDelete
  2. A) power jerks instead of snatches
    47.5, 50, 52 then 55, 60kg 62.5 (f)

    B) 4 + 35

    B2) 1.16 - PB by 7 seconds !!! :)

    ReplyDelete
  3. A)45,50,55 then upto 66kg (new pb by 1kg)
    B)5+7 subbed 7 push press 20kg dbs for kb swings
    and no run because of hip flexor.

    ReplyDelete
    Replies
    1. Extras-week 1 session 3
      3 pos clean-75,70
      Clean pull on riser-85,90,95
      Front squat-70x3x4
      Stiff legged dl-70x5x3

      Delete
  4. A) 55, 57.5, 60. Up to 75 kg heavy - pb by 1.5 kg

    B) 4 +31 double/singles

    400m @ 1:05

    ReplyDelete
  5. A) 41,42.5 ,43.5 52kg
    B) 4 Rx'd
    B2) 1:18

    ReplyDelete
  6. A) 32.5, 34, 35 then upto 42.5
    B1) 3 +47
    B2) 1:34.50

    ReplyDelete
  7. a. 52.5kg (new pb by 5kg
    Extra 77.5kg Push Jerk (new pb by 5kg)
    Wod - Dianne, 4:22 rxd

    ReplyDelete
  8. A) Power Snatch
    33,34,36,37.5,40,42.5,44,46kg
    B1) 4+10 Rxd
    B2) 1.36

    ReplyDelete
    Replies
    1. Snatch HS: 47.5kg, 43kg
      Clean & Jerk: 60kg, 55kg
      Front Squat: 58.5, 62, 66, 70kg

      Delete