Wednesday, January 19, 2011

19/1/2011

Strength
OHS
5 @75% - 3 @85% - 1 @95%

Snatch Balance
Max

WOD - 5 Rounds"Jaybird" From CrossFit Football
3 Power Snatches - 75% of body weight
5 Handstand Push Ups
7 Box Jumps 24"

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9 comments:

  1. belinda lowndesJanuary 19, 2011 at 7:51 AM

    strength work

    3 reps @ 35kg

    wod

    25kg bar power snatch
    hspu with 2 ab mats
    i walked up on the box jumps
    did it in 6.48

    ReplyDelete
  2. dan mJanuary 19, 2011 at 11:50 AM

    ohs 70,80,85(1)pb

    wod 11.24rxd (65kg)
    hspu really slowed me up, going to start some work on these

    rower 300m intervals x 5

    ReplyDelete
  3. MichaelJanuary 19, 2011 at 12:21 PM

    OHS. 5@43, 3@50, 60 max reps (10)
    WOD: 6:37 (55kg) Rxd
    All sets apart from the last hspu unbroken
    OHS was from the ground no racks
    Will work from racks later today

    ReplyDelete
  4. JodyJanuary 19, 2011 at 2:52 PM

    OHS Didn't have a 1RM only a 3 so worked
    70(5), 80(3), 90(F, couldn't jerk it up),85(2)

    WOD @ 65kg 8.30

    3 rower intervals

    ReplyDelete
  5. MichaelJanuary 19, 2011 at 9:08 PM

    Did strength again at StMarys
    OHS
    5@60,3@70, 80 maxrep (2)
    Double unders 35,24,65,55
    Hspu 4reps of 5 unbroken

    ReplyDelete
  6. JodyJanuary 19, 2011 at 10:15 PM

    1 attempt max rep double unders 126

    Join the club, me and Dan M are getting lonely

    ReplyDelete
  7. PurrjoJanuary 20, 2011 at 7:31 AM

    PT with HC this arvo. Worked on muscle up for 15mins - still nowhere near doing one :( Then did split snatch - 36kg PB. Really happy with this. I like this lift.

    Then did the 6pm session.

    OHS 1 RM is 45kg
    5 @ 30kg
    3 @ 35kg
    5 @ 38kg
    Didn't use racks. It's possible my 1RM may now be slightly higher???

    WOD: 13:33 (30kg)
    Practiced split snatch. Did kipping HSPU. Very happy with my HSPU which were much improved over the last time we had them in a WOD.

    Hurt my back last Saturday during team training, so glad to be back at CFP after a few days resting it..

    ReplyDelete
  8. MitchJanuary 20, 2011 at 3:53 PM

    OHS
    5 @ 40kg
    3 @ 45kg
    5 @ 50kg

    WOD
    6:16 as RXD (60kg)

    ReplyDelete
  9. MitchJanuary 20, 2011 at 3:55 PM

    Marie

    OHS
    5 @ 23kg
    3 @ 25.5kg
    1 @ 28kg

    WOD
    12:35 - 23kg, 20" box, red band HSPU

    ReplyDelete

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