Starting this week will see the commencement of weekly optional extras. These will be posted at the start of the week & are designed to be performed outside of the regular programming. Whether you are preparing for the upcoming CrossFit Open or want some additional focus to help you with an area that needs improving, this will be right up your alley. Like always, everything is scalable & if your unsure, don't hesitate to ask.
WEEKLY FOCUS
150 x Wall-balls
300 x Double Under's or (5min each session practice)
NOTE: The reps can be performed in one hit or accumulative throughout the week, it's your choice. Just be smart about it & do what's going to make you better. Even better, share your plan with the Coaches & have fun.
MONDAY
(A1) Back Squat: 10-10-10-10
Aim for heavier than last week, & yes there is an additional set also.
(A2) 4x Sets HSPU - Stop a couple of reps from failure. If unable to do HSPU then perform handstand hold to near failure or wall walks.
NOTE: Perform 1 set of A1 then Recover 90sec then 1 set of A2 etc
(B) 3 Rounds, Max reps of:
1 min Wall Balls: 11/9ft - 9/6/6kg
1 min Deads: 80/55kg
1 min TTB
1 min Rest
(A)
ReplyDeleteBACKSQUATS
4X10@95KG
HSPU
11,10,10,10
(B)
SIT UP/GET UPS
DEADLFT @80KG
KTE ON RINGS
17,11,17
16,16,20
13,18,15
GASSED!!!
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ReplyDeleteA) Back Squats
ReplyDelete4 x 10 @ 52kg
HSPU - 8,10,10,10
D/Under practise for 5 minutes
B) Wall Ball x 6kg
D/L x 56 kg
TTB (still not there with these)
18, 18, 19
12,10, 12
11,10, 8
A) Did Prep Squats
ReplyDeleteB) Deads at 71kg (this was harder than what it looked on paper, those are the ones that hurt)
Round 1: 25, 15, 15
Round 2: 20, 14, 11
Round 3: 19, 14, 12
A) 70, 75,77.5,79
ReplyDeleteB) 122reps total rx'd
A1)
ReplyDelete100kg
100kg
100kg
100kg
A2)
1
2
3
4
Starting to get comfortable with these again, all strict
B) T2B-WB-DL (changed order to share equipment)
30-10-16
20-10-16
15-15-16
Extras: 3 x 20du, 10wb
ReplyDeleteA1) 80kg across. * Too heavy last week.
A2) 14, 11, 12 , 10 rx
B) rx, Rotated with Juz:
TTB: 28, 18, 16
WB: 15, 13, 12
DL: 15, 10, 12
A1) 100,110,115,120kg
ReplyDeleteA2) 7, 9, 7, 7 RX
B) Round 1: 30, 19, 19
Round 2: 25, 14, 12
Round 3: 24, 12, 12