At CrossFit Plus on Saturday.
Well done CrossFit Penrith athletes,
Jessica, Ray, Rachael, Dave and Aliysa!
A) Back Squat
1x3@77% - 1x1@87%
1x3@79% - 1x1@89%
1x3@81% - 1x1@91%
B) 3 Rounds
21 KB Swings 24/20kg
15 Box Jumps 24/20
Run 200m
Extras - Session 1
Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
- 2 Position Snatch (Floor, Knee) RM
- Snatch Pull - 113%x3, 118%x3, 123%x3
- Back Squat Jump 20%x3x5 (% of Back Squat)
Killed it! ^^^ #penrithgains
ReplyDeleteBuy a shirt Ray!!
ReplyDeleteAlright I'll get every colour!
DeleteWhats the wod!?
ReplyDeleteJust joking Jess already told me. ;)
ReplyDeleteA)92-105
ReplyDelete95-107
97-110
B)6.21 rx'd
A) 60.5, 68.5
ReplyDelete62.6, 67
64, 72
B) 16kg KB
8:40
A) 127, 143.5
ReplyDelete130, 147
133.5, 150
B) 7:03 rxd
A) 107.5, 120
ReplyDelete110, 125
115, 130
B) 5:57 rxd
A) 127-143, 130-147, 133-150.
ReplyDeleteB) 7:04 Rx
Extras - 2 pos snatch - 75, - failed 77.5. Annoyed me to no end.
Snatch pulls - 97, 101, 106
Back squat jumps 33kg
a. Squat
ReplyDelete73 - 83
75 - 85
77 - 87
20kg back squat jumps
2 pos snatch 55kg
Snatch pulls 65, 67.5, 70
A) Back Squat (Working off 102kg)
ReplyDelete78.5 - 89kg
81 - 91kg
83 - 93kg
B) 8.33 Rxd
Extra's
Delete- 2 Position Snatch (Floor, Knee) 45kg
- Snatch Pull - 56.5, 59, 61.5kg
A)76 - 87kg
ReplyDelete79 - 89kg
81 - 91kg
B) 7:30 Rx'd
A). 110 -120, 115-125, 120-135
ReplyDeleteB), 8.30 Rx'd
Rd 1: 2.35
Rd 2: 2.44
Rd 3: 2.49
A) 79.5, 89.5, 81.5, 91.5, 83.5, 94
ReplyDeleteB) 9:23 16kg SDHP instead of swings (active recovery)
Wooooo squats finally...
ReplyDelete77.5, 87.5
80, 90
82.5, 92.5
They didn't have any other smaller plates so rounded up !!