NOTE: Last week you had 5 working sets, & this week there is 4
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.
(B) 4 Rounds
10 x Box Jump: 24/20
12 x Hang Power Snatch
30 x Double Unders
(A)
ReplyDelete63kg 6+7+8+8
(B)
9:59 RXD
A) 73kg, 7,6,6,7
ReplyDeleteB) Gave myself a 10min working target
Worked on form and cadence, and set my performance at 70%. I exceeded 70% on round 4 (and didn't even realise until after tools down) to meet the self imposed time domain and almost had a visit from Pukey.
Being forced to slow down has it's ups and downs.
Upside: get to play with rhythm, tempo, various loads./work rates and get a feel of percentages so as to stave off "red-lining". Can use strict form and work on the 1%ers. can work on situational awareness and WOD planning.
Downside: Less rx'd workouts. Sucks to back off on days when you feel upbeat. Competitive spirit feels corralled.
Overall ... great time to grow and learn new skills.
We as Crossfitters need to remember this, sometimes less really is more, in the long term.
WOD : 9:07
@30 kg, 24" box, 90 single skip per round (less than 1 min)
A) 30kg
ReplyDelete22,21,15,15
3,2,2,2
B) 10.12 - scaled snatches to 25kg, probably should have gone a bit heavier, maybe 30, as the first round was unbroken. 20" box jumps & approx 1 min DU practice. 8 in a row and for the first time I felt like I had some rhythm. Stoked.
A) 15,15,15,15
ReplyDeleteBlue band 5,5,5,5
B) 11:23
25kg, 20"
A) a) @30kg
DeleteA) 28kg
ReplyDelete5, 5, 5, 5
8, 7, 7, 5 with green band
B) 10:37
18kg snatch
A)62kg - 20,6 - 15,8 - 16,6 - 14,5
ReplyDeleteB) 9:20 rxd.
Loved this one, once I got my DU sorted after round 2.
A) 14,12,10,10
ReplyDelete4,3,3,4 blue band
B) 12:17
20kg snatch
20" box jumps
A) 32.5kg
ReplyDelete6,9,11,10
8,10,10,12
B) 10.02
20kg snatch
10kg sit ups
A) 30kg
ReplyDeleteA) @ 43kg
ReplyDeleteThis week: 15,13,11,10
Last week: 14,13,10,10,10 @ 43kg
13.21 @ 35kg. Used straps on this one, but lost a fair bit of time with putting them on, did Snatch's in 2 sets.
A1) 30,25,20,18 @ 55kg (last week 30,25,23,20,13)
ReplyDeleteA2) 15,11,11,10 (last week 12,11,10,10,8)
B) 8:18 RXD
A1) 20, 20, 16, 13 (69) 2 more reps than last week, 2min+ rests.
ReplyDeleteI didn't read the program properly & didn't do the pullups. So I tacked em' on after the wod. See below.
B) 8:54 @38kg
A2) 9, 8, 7, 7 - 90sec rests
Bench @ 55kg
Delete