Wednesday, November 4, 2015

WEDNESDAY

Todays 6.00am Group.  
This morning we welcomed Suaia Matagi 
who is joining our local NRL Team the 
Penrith Panthers for the 2016 Season.  

A) Bench Press
Work up to a 3RM
Then 3 reps @ 95%
Then 3 reps @ 90%
Then MAX reps @ 85%

B) 5 Rounds - Every 3minutes
10 x Hang Squat Snatch: 40/30/25
1/2 Gasser
10 x Sit-ups

NOTE:
(1) Each round, decrease the reps by 2 but attempt to increase the weight on the Hang Squat Snatches. Round 5 should be an aggressive number, make it an honest 2 rep Max Hang Snatch for the day.

Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)
- Snatch- 70%x1, (75%x1, 80%x1, 85%x1) x2
- Front/Back Squat - 4x7/13@94% of Day 1

13 comments:

  1. Bench 46,5. 44. 42. 39,5 @ 8

    Hang snatch 25 27.5. 29. 31. 34
    13.14

    ReplyDelete
    Replies
    1. Look at you busting out 34's for
      Doubles !!

      Delete
  2. Great Picture - My Gorgeous Crossfit Family!!!! Love Love ..

    A) 50kg x 3, 47.5, 45, (42.5 x 10 max)

    B) HS - 25, 26, 27.5, 28.5,31
    13:08

    ReplyDelete
  3. A) 55kg x 3
    52 - 50 - then - 8 @ 47.5kg

    ReplyDelete
  4. A). 90kgs
    86, 81, 77(12)

    B). Weights: 40, 45, 50, 55, 65.
    Obviously by the split times my worst round was round 3, and I should have gone heavier in the last round.
    Splits:
    1.54
    2.08
    2.30
    2.18
    1.56

    ReplyDelete
  5. A) 95, 90, 85.5, 81 x 10

    B) 40, 42.5, 45, 47.5, 52.5 rxd

    Extras:
    Makeup sess 2
    High Snatch off boxes 45.5, 49 kg
    Sess 3
    C&J 76, 81, 85.5 kg

    ReplyDelete
  6. A) 80, 76, 72, 68 x 10
    B) 30, 31, 32, 33, 35kg

    ReplyDelete
  7. A) 80, 75, 72.5, 68 x 9
    B) 40,42.5,45,47.5,52.5

    ReplyDelete
  8. A) 45, 43, 40.5, 38 (11)
    B) 30, 32.5, 35, 37.5, 40
    Extras:
    C&J- HS 60, 48, 51, 54
    Snatch- 33, 35.5, 38, 40.5
    Squats- 59

    ReplyDelete
  9. a. 70kg then 66, 62.5 and 60kg (10 reps)
    Extras
    C&J HS - 65 then 52, 55, 58.5

    ReplyDelete
  10. A) Bench Press
    3rm @ 62.5kg
    60, 56.5, 53.5 (10)

    ReplyDelete
    Replies
    1. B) Snatches @ 33.5, 35, 37.5, 42.5, 45kg

      Delete
  11. A) Bench Press
    3rm @ 87kg
    83, 78, 74 (9)

    ReplyDelete