Junk Yard Dog + MAX Height box jump in 6 attempts
(A) CLEAN & JERK
Start at 70% & perform 1-1-1-1-1
Add 5kg & perform another 1-1-1-1-1
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
(B) 6min to find Heaviest Hang Power Snatch
THEN 10min AMRAP
5 CTB PullUps
4 Burpees
3 Snatch Grip Deadlift (Same weight as HPS)
2 Box Jumps (Same as warm up)
1 Power Snatch (Same as MAX HPS)
I'll have to try this at home, thanks!!
ReplyDelete-David Enabulele
Atlanta Junk Cars
A) Max box. 32"
ReplyDeleteC&J started @ 41kg, finished @ 57.5
B) backed off snatch due to sore back muscles from yesterday. decided to use 41kg (1rm = 55kg)
AMRAP 7 rounds +13 reps
scaled to kipping pullups, 28" box, snatch/deads @41kg
2x5 pistol progessions
Box jump - 24"
ReplyDelete(A) I somehow managed to miscalculate this one... ended up finishing with 45kg
(B) Hang power snatch @ 32.5kg and AMRAP - 6 + 9 (blue and red bands for pull ups)
Max box jump 30"
ReplyDeletea) Started with 30kg & finished with 40kg. 14 lifts in total, couldn't get under 42.5.
b)Hang power snatch @ 30kg. AMRAMP 5 rounds exactly, orange & yellow band for pull ups, 26" box jumps.
Enjoyed working out at CFP this morning.
Spent the morning cutting off the top rail of a section of the pullup bars to do bar muscle ups on. Christened the section with one. Time for bar muscle ups now big dog
ReplyDeleteRan out of time to do max BOx jumps, only got to 26"
ReplyDeleteA) 25kg to 42.5kg, no missed lifts, new PB! Yay!!!!
B) HPS 27.5kg
WOD did one round @ 27.5, but it was dangerously messy, so pulled back to 25kg
6+14 red band pull ups
Max height box jump 14" - finally come up from 12".
ReplyDeleteA) 70% x 5 Lifts = 18kg
plus 5kg x 5 lifts = 23kg
plus 2.5kg x 1 lift = 25.5kg
plus 2.5kg x 1 lift = 28kg
plus 2.5 kg x 1 lift = 30.5 kg
plus 2.5kg x 1 lift = 33kg
plus 2.5kg x 1 lift = 35.5kg (Fail)
So did another 33kg lift for good measure =
My New PB..yay!! 33kg Clean & Jerk.
(B) 4 Rounds plus 14 reps.
HPS 25kg - 1RM
With wod like Kieran did one round and was messy so cut back to 21kg and enjoyed it so much more. CTB used ring pulls.
Enjoyed tonight. Really feeling I am getting a sense of pushing myself that little extra as nowadays I am more aware of what I am capable of compared to the decline I experienced late last year.
C&J:
ReplyDelete5 x 45kg
5 x 50kg
1 x 52.5kg
1 x 55kg
1 x 57.5kg
1 x 60kg
1 x 62.5kg
43 inch box jump.
ReplyDeleteCJ
40kg worked up to 65 max, jerks holding me back.
Wod - substituted pull-ups for c2b and power clean for the hang snatch - 60kg
6 rounds.
Michael
Subbed C&J for snatch:
ReplyDelete37.5kgs
42.5kgs(f)
42.5kgs
45kgs
47.5kgs(f)
50kgs
52.5kgs
Was doing some math last night and I haven't snatched for 9 weeks. So pleased to be able to find some movement again after the niggliging shoulder injury.
HPS: 60kgs
WOD: 7 rounds with 24" box
(A)Max Box Jump 120cm 47.24inch or 30inch box plus 5 20 plates
ReplyDelete(B) 76kg Hang Power Snatch in 6mins then 5+5 Rounds with 30inch box + 4 20s and 76kg for SGDeads & Power Snatch. The challenge of this one was the power snatch. It was a max effort.