Haylie in Camel Pose. Yoga @ CrossFit Penrith.
(A1) Deadlift - Work up to 5 RM
(A2) Pull-up Ladder
Set1- 1 Strict Pull up + 1 Kipping
Set2- 2 Strict Pull up UB + 2 Kipping
Set3- 3 Strict Pull up UB + 3 Kipping
Set4- 4 Strict Pull ups UB + 4 Kipping
Perform a set from (A1) then (A2) & see how far you can go.
Work Ring rows if no strict pull-ups.
(B) For Time
2min MAX Rep Double Unders*
10-9-8-7-6-5-4-3-2-1 Box Jumps: 24/20
1-2-3-4-5-6-7-8-9-10 Wall Balls: 10/9ft - 9/6kg
FINISH WITH
2min MAX Rep Double Unders*
NOTE:* Prep group perform 5/3 Burpees anytime reps are broken on Double Unders.
A) 5rm @ 120kg
ReplyDeleteA.2) Rnd 4, with ring pulls
B) single skips
24" box, 6kg WB, 10'
WOD 11:12
C) Hello pukey :O(
Let loose the gremlins today. :O)
A) 5rm @ 70kg
ReplyDeleteB) 11:46
Row 460 metres
Box Jumps
Wall Balls 4kg
Row again
Practise on the pull up phase and TTB
Deads: 160kgs
ReplyDeletePull ups: Round 4
DUs: 88, 55
WOD: 9.20 Rxd
88 !! Wow good job!
DeleteA) 91kg, ring rows 5 sets
ReplyDeleteB) 1st 2 mins - 59, 36
Last 2 mins - 40, 39
12:42 Rxd
A) 180, 6 rounds for pullups.
ReplyDeleteB) du - 62,44,16 - 122
2nd DU - 66 total (can't recall the breakdown.)
9:47 rx.
Enjoyed this one.
Extra work tonight 4x3 unbroken bar muscle ups. Practicing stringing them together.
DeleteA) 95kg, it took me 6 sets to get there, so I got 6 strict pullups and 6 kipping.
ReplyDeleteB) I used a 24" Box.
102 Double Unders 1st 2 Minutes
9.06 Finish time
82 Double Unders 2nd 2 Minutes
11.06 Total Time
A) 115, 6 pull ups
ReplyDeleteB) 95 dus
10:02 finish time
76 dus
12:02 finish. That was a burner, just consistent, was a nice way to finish the day! Handstand practice.
A1) 140kg. Pulled 150 but wasnt up for 5 reps!
ReplyDeleteA2) 5 strict/butterfly
b) 77 du's
7:49 rx
27 du's
yep the du's got the better of me!
A) Hatch Week 4, Day 2:
ReplyDeleteBS - 8x81, 8x88, 8x94, 8x100kg - 4/2/2reps
FS - 5x64, 5x70, 5x75, 5x75kg
^^^^ * Due to poor back squat mechanics, that is, not bracing with a neutral spine & hips in extension (aka stripper squat) ill be reducing my working max to 120kg. This fault has exposed itself due to the increased volume with hatch.
I'm actually a little disappointed with myself as this issue was corrected with my dead lift less than 12 months ago. moving forward however, i will be strengthening my hip drive and not putting shear on my lumber spine, causing my back tweak.
A2) N/A
B) 11:51
69 DU's (0:00-2:00)
wod (2:00-9:51)
60 DU's (9:51-11:51)
^DU's very frustrating today, no burpee ;)