Head Coach reppn #astepaheadfootandanklecare at CrossFit Penrith
A) Back Squat
1x8@65%
1x6@75%
1x4@85%
1x4@90%
B) 10min AMRAP
5 Hang Power Snatch 50/35kg
10 TTB
10 Box Jump 24/20"
-THEN in 7min-
Max 1rm Snatch
"No Misses. Should you miss, your score will be Zero (0), regardless of your previous made lift."
A) worked in with Shane
ReplyDelete80,95,110,115 kg
B) 4 rounds, (subbed TTB for 30deg. Ring rows)
24" box, snatch 40kg
Part B. no misses, @ 45,51,55 kg. Happy to stretch (PB is 60kg from 4 months ago, and I basically haven't snatched since.... felt good today).
A) 49, 56.5,64,67.5
ReplyDeleteB) 5+5 snatch 25kg
1 RM - 34kg Snatch
Boom! Well done kathy! You win today :)
DeleteA) 65x8, 75x6, 85x4, 90x4,
ReplyDeleteB) 4 + 7 @40kg
C) no comment
A) 65, 75, 85, 90
ReplyDeleteB) 6 + 3 rxd
& 52.5kg
A) 108, 124, 140, 148.5 (just!)
ReplyDeleteB) 5+10, annndd 0, knew that would happen! 70 all good, failed the 75 kg.
A) 40,45,50,55
ReplyDeleteb) 4+5 @ 22.5 snatch and 14" weighted stepups with 7 . 5 kg thing
then 32.5kg snatch, happy with that coz I did a really crap one at that weight the other day. Probably could have gone a bit heavier but was too scared of failing and getting zero.....
Then some pull-up Template biz
A) 108, 124, 140, 148.5
ReplyDeleteB) 5+21
B2) 0
Hit my three lifts, got greedy, tried to be a hero and got me a zero!! Haha
lol, thats funny :-)
DeleteA) 67, 77.5, 87.5, 92.5
ReplyDeleteB) 4 +3 rxd :-)
42.5kg
A) Back Squat
ReplyDelete65, 75, 85, 90kg
B) 5+9 Rxd
47.5kg
Interesting - all the girls made their lifts & none recorded a zero !!! Yewwwww!! Haha.
ReplyDeleteLol Girl Power!
Deletea. 62, 71, 76, 86
ReplyDeleteb. 4+12 rxd
55kg
Opps a. 62, 71, 80, 86
DeleteA) 92, 105, 120, 125
ReplyDeleteB) 5+5 rxd
0
A) 49 56.5 64 67.5(3)
ReplyDeleteB} 27.5 3+ 15 31k
Evening row 3x210 2x220 1x215 2x210 1x220 1x227