Kids of CrossFit Penrith - Christian, Lara and Star
Jumping of the Moona Bridge at Huskisson
(A1) Deadlift
2 x Wave Sets (Build in load)
8-6-4
8-6-4
(A2) Seated Strict Press
Perform 3-5 reps after every set of Deadlift
*Use DB or Barbell
(Increase from last week)
(B) 3min AMRAP X 3 Rounds
Start with 1/2 Gasser then in remaining time
3 Power Clean: 61/43/38kg
6 Push-ups
9 Squats
1min Recovery between rounds.
A) Deadlift - 14.5kg Seated Press between all lifts
ReplyDelete1st Wave - 55, 65, 75kg
2nd Wave - 60, 70, 80kg
B) 3+1, 3+4, 3+4 Rxd
Seated Press - 14kg( mobility issues) Deadlift A) 140-170-195kg..2nd 150-180-205kg-3-1 fail (bad grip slipped) B) 4+2,3,2 all cleans Tng
ReplyDeleteA) 100-130-150 then 130-150-170 gave the press a miss with shoulder injury.
ReplyDeleteB) 3+14,3+16, 2+15 I think. Not feeling 100% today.
A) 90,95,100 - 95,100,110 35lbs seated press from the ground x5
ReplyDeleteB) 3+2, 3, 3 rxd
A) 55, 65, 75
ReplyDeleteThen 60, 70, 80
10kg presses
B) 4 + 1, 3 + 16, 3 + 8 Rxd
(A) 55, 65, 75
ReplyDelete60, 70, 80
Had to keep it light under physio instruction
1 armed seated press on the floor - worked up to a set of 5 at 45lb
(B) Rxd - 4+16, 4+2, 4
Quite fond of the Chief! :)
A) Deadlift / Seated Press
ReplyDelete50,60,70
12kg Seated Press - 3,4,4
60,65,80
5,7,9
B) Power Clean 42kg
Lost count of rounds but happy getting through on 42kg
a. 60, 70, 80
ReplyDelete80, 90, 100
a2. 35lb DBs 5 reps each round
b. rxd 3+2, 3+1, 3+9
A1) 65, 70, 75
ReplyDelete70, 75, 80
A2) 12kg KB seated. 5 reps each set