If CrossFit has taught Coach V anything, its Efficiency.
Stretching and Napping at the same time.
(A) Hang Power Clean + Clean (1+1)
Build in load to a Medium - Heavy single
(B) With a continual running clock
Start at 0:00
5min AMRAP
Run 800m
- Then In Remaining Time -
Maintain a perfect hover in the Push-up position.
(Perform 3 x Burpees anytime the hover is broken)
Start at 6:30min
4min AMRAP
Run 500m
- Then In Remaining Time -
MAX Rep Pullups
Start at 12:00min
3min AMRAP
Run 400m
- Then In Remaining Time -
MAX Rep Cleans - Use Max load from (A)
A) practice HPC off boxes,
ReplyDeletethen complex up to 65kg
B) subbed rows for runs
PC @70kg, x 7, plank 55 sec, pullups x7, then shoulder said, "ring rows please" x9)
Also 6 x 3 reps Pendalay Rows @ 51kg
DeleteA) 42.5kg
ReplyDeleteB) Row 4:09 800m
Row 3.19 500m
11 P/U
Row 1:56 400m
3 P/C 43kg
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ReplyDeleteA) 62.5
DeleteB) 3.28 - plank for 1.32
2.02 (I think) - 33 Pull Ups
1.43 - 3 x PC @ 60kg - Failed 2 at 62.5kg.
A) 60kg
ReplyDeleteB) Run 800m 3:12
Run 500m 1:47 (+8 sec for a false start 1:55) 30 P/Us
Run 400m 1:36 6 P/C @ 60KG
A) 95kg (power clean to replace full)
ReplyDeleteB)
Rowed - 3:49 800m
32 pullups
1 power clean.
A) 80kg
ReplyDeleteB) 800m 2:36
500m 1:20 pull ups 32
400m 1:15 1 clean struggled
A) 57.5kg
ReplyDeleteB) 800m 3.55
500m 2.33 - 15 pull ups
400m 1.56 - 1 clean
A) 55kg
ReplyDeleteB) 800m 3.48
500m 2.16 - 27 Pull Ups
400m 1.51 - 5 Cleans @ 55kg
Starting to lift again, I've missed it so much! Enjoyed this one, I like coming in from a run and having to lift under pressure, it's one of my strengths.
a. 55kg
ReplyDeleteb. 800m 4:27
500m 3:19 - 18 pullups
400m 2:07 - 4 pcleans
(A) 65kg
ReplyDelete(B) 800m run - 3:55
500m run - 2:35, then 17 horizontal ring rows
400m run - 2:05, then 2 cleans