Strength
Clean
5-3-1(or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm
WOD 3 Rounds
1 Full Gasser
12 Power Cleans 80/50
6 Push Jerks 80/50
Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)
Post loads/time to comments
Clean
5-3-1(or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm
WOD 3 Rounds
1 Full Gasser
12 Power Cleans 80/50
6 Push Jerks 80/50
Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)
Post loads/time to comments
We did the WOD at CF Body M yesterday.
ReplyDelete5 rounds of:
21 T2B
15 power clean with 15 / 7.5kg DB each hand
Purrjo-16:18 rxd
Todd- 18.01
Cleans: 67.5kgs, 77.5kgs, 85kgs(2).
ReplyDeleteNeed to focus on getting the elbows high.
WOD: 12.35 R'xd.
TGU: 32kgs(1). Left arm still letting me down.
Cleans: 41 x 5, 46 x 3, 55 x 1
ReplyDeleteWOD: 9:39 45kg runs felt pretty good today
From an owner, coach & athlete i just wanted to thank Glenn & Veronica for completing the Olympic lifting certification over the weekend to further improve CrossFit Penrith and everyone that calls it their home box.
ReplyDeleteClean- Worked on technique with Glenn & VRon so went pretty light, will catch up on this tomorrow
WOD-16.33mins. Loaded the bar with 80kg with an option to scale it if needed and was pleased that i managed to finish this WOD as a Heavy met con and not a strength session.
Thanks for the support and coaching today team.
Cleans 5 @ 40 KG , 3 @ 45 KG, 2 @ 50 KG, 2 @ 50 KG
ReplyDeleteWOD 45 KG 10:57
TGU 12kg 3 sets of 10 , 5 each arm
Yeah good call Jody gracias to HC and V........ Jody is that your foot in the photo ?????? LOL
Adios Amigos
Cleans- 53(5),60(3)67.5(4)
ReplyDeleteWod- @60kg 12:12
TGU- 4@16kg, 3@20kg
Enjoyed today's Wod. Great coaching from HC and VRon, thanks!
cleans
ReplyDelete60kg (worked on technique, could take a bit to get used to hook grip)
wod
16.24rxd (need to work on push jerk technique)
tgu
32kg kb 2 right arm, failed left arm (dropped it on the way back down)
WOD: 15.05 Rxd, that was really fun, and I felt that my Clean although was probably slower, it felt different, better.
ReplyDeleteI'm so glad I went to the Olympic Lifting Cert.....and I can't wait to further improve myself as an athlete and share what I learned with everyone at CFP.
Lynne, I think thats Shane's foot.
Squat Cleans
ReplyDelete5 @ 37.5kg
3 @ 42.5kg
4 @ 47.5kg
WOD 12:24 @ 40kg
I liked this WOD, but felt really gassed and light headed after the runs, had to take a little time out but pushed hard with the cleans to try and make up the time.
Great coaching tonight!!
wod- 8:08 rxd... all jerks unbroken..
ReplyDelete