Band Assisted Muscle Ups on the Rings
StrengthSnatch (Deload)
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm
WOD 2 Rounds
10 Power Snatch 60/40kg
10 Burpees
10 Thrusters
10 Burpees
10 Squat Clean
10 Burpees
Compare http://crossfitpenrith.blogspot.com/2009/12/nye.html
Post loads/time to comments
WOD: 19.20 rxd.
ReplyDeleteExtremely dissappointed with this time. I was aiming for a sub 15 minutes. Don't be surprised if I show up with the night owls and have another crack.
Sub 15mins is achievable Brendan, you just need to work on getting that bar in a good rack position for thrusters and squat cleans.
ReplyDeleteSquat Snatch
5 @ 30kg
5 @ 35kg
5 @ 40kg
WOD: 17:21 R'xd
1st Round 8.30, started second round 9.30mins
2nd Round 8.21
Worked consistently.
Power Snatch Drop and Reset Unbroken both rounds
Thrusters 3, 3, 4 both rounds.
Squat Clean Drop and Reset Unbroken both rounds
Burpees Unbroken
Although challenging for my strength, worked at about 80-90% of my fitness. I said to Lynne at the end that if i had to do another WOD straight away i would be ready too. The body is responding well to a cleaner diet and no beer for a few weeks.
Squat Snatch
ReplyDelete5 @ 20kg
5 @ 25kg
5 @ 30kg
WOD: 17:42 30kg Power Snatch, 40kg Thrusters, 30 Squat Clean.
Well I'm getting ready to jump on a plane for my holiday. Will miss my box & the WONDERFUL people in it ........... See you in a month.
have a great trip alex
ReplyDeletesquat snatch 5@25kg 5@35kg 5@40kg
WOD 13.28 50kg next time definitly rxd first time for power snatch in a WOD felt great though
squat snatch
ReplyDelete5 @ 25kg
5 @ 30kg
5 @ 32.5kg
found my 1rm n PB 35kg full snatch
WOD rxd thruster n squat clean weight, 35 kg power snatch... 16.something 8.
Adios
Snatch
ReplyDelete5 @ 30kg
5 @ 35kg
5 @ 40kg
WOD
17:24 - Power Snatch @ 50kg, everything else as RXD
That 60kg was a lot heavier and more tiring than I thought it would be...
PT tonight. Attempted muscle up with bands - not yet.
ReplyDeleteFull snatch: 32.5kg x 1
Did one round of today's WOD: 9:07 (PS @ 30kg, T @ 32.5kg, SC @ 35kg)
Thanks Jody!
Full Snatch
ReplyDelete5 @ 30kg
5 @ 35kg
3 @ 40kg
Wod: 13:12 rxd. I like these ones, heavy-ish and not too long.
Went in early to try and get a muscle up... didn't have it, but i am very close.
Then tried the mu with the band. I couldn't quite master that one no matter how much assistance i had... i had a great time trying though. :)
Jody, youtube the video!!!
Squat snatch
ReplyDelete5 @ 25kg
5 @ 30kg
5 @ 35kg
Happy with progress. A few weeks back my 1rm was 32.5kg
WOD: 10:53 all at 35kg
Squat snatch
ReplyDelete5@15kg attempted 5@17.5kg numerous (at least 4) times, bur lost it on 4th or 5th rep each time
5@17kg
WOD 18.02 at 25kg. (20kg would have been way to easy.)
Practiced HSPU got 5 reps with hands on a 20kg plate, head to ground.
ReplyDelete2 reps with 2 20kg plates, head to ground.
Squat Snatch-5@25kg, 5@27.5, 5@30kg
WOD-19:45 40kg all 3 movements. Thanks Justine for encouraging me to use 40 for the whole WOD.
WOD - 15.25 (25KG). Thanks for the tips Lynne!
ReplyDeleteWhat a brillant idea Jody muscle up on bands your not just a pretty face!
ReplyDeleteWill give that a go, just like Luna Park just for fun.