Thursday, November 12, 2015

THURSDAY


Ski Racer and CrossFit Penrith member Ryan who is the Under 13 Australian Champion.  
Ryan raced in the world famous Bridge to Bridge at Grafton which is 112km long
 and races at speeds of up to 130km/hr......woahhhhhh......!!!!!!!!
Last year as a 12 year old he raced it in 56 minutes.

A) “Power Clean Complex”

4 sets of the following Complex :
High Hang Power Clean + Hang Power Clean + Power Clean + Push Press
High Hang Power Clean + Hang Power Clean + Power Clean + Push Jerk 
High Hang Power Clean + Hang Power Clean + Power Clean + Split Jerk

NOTE: One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. 
High Hang – Start with the bar at “the pockets".
Hang – Start with the bar just above the knee.
Power Clean – Start with the bar on the ground.

B) For Time
10-9-8-7-6-5
Deadlift: BW
Lateral Bar Hops
-THEN-
Run 1km

8 comments:

  1. A) 32.5, 37.5, 40, 40.5 (failed in split jerk)
    B) 13:15 rxd
    Rowed 1000 metres

    ReplyDelete
  2. 25. 30 32.5 35. 37.5 push press was the limiting factor

    12.29

    ReplyDelete
  3. A) 40,50,60,70
    B) 6:34 @ 80kg

    ReplyDelete
  4. B) 7:29 @75kg

    Sub run for row

    DL/bar hop - 3:10

    ReplyDelete
  5. A) 35, 40, 45, 50kg

    B) 6.51 WOD Finish, 12.26 1km Finish @ 60kg.

    ReplyDelete