Monday, September 14, 2015

MONDAY


A) Front Squat
Find your 5RM
then 10 Reps @ 55%

B) 4 Rounds for Time
15 Wall Balls 10/9' 9/6kg
3 Cleans 80/55kg (Power or Full)

Extras - Week 5, Session 1
Technique Primer: Muscle Snatch + Tall Snatch - 3x(3+3) (light)
- Snatch - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5 OTM
- Snatch Pull - 110%x4x2, 90%x2
- Front Squat - 80%x2, 85%x2, 90%x2x2
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12 comments:

  1. UnknownSeptember 14, 2015 at 10:36 AM

    A)80kg 5rm
    45kg x 10

    B)3.44 rx'd
    All wallballs unbroken

    ReplyDelete
  2. UnknownSeptember 14, 2015 at 6:50 PM

    A) lets not talk about it (not a good morning for front squats)!
    B) 4kg WB, 46kg Cleans
    5:51

    ReplyDelete
  3. Michael ClissoldSeptember 14, 2015 at 7:22 PM

    Prep -
    Snatch - 60-62-64kg
    Snatch pull - 95, 77
    Front squat - 106, 112, 120, dropped the last set of two.

    B) 3:19 Rx - tng power cleans.

    ReplyDelete
  4. DCSeptember 14, 2015 at 8:01 PM

    A) 90kg 10@50 kg
    B) 3:30 rxd

    ReplyDelete
  5. UnknownSeptember 14, 2015 at 9:56 PM

    A). 100 then 10 @ 80kgs

    B). 8.32 Rx'd - Olympic cleans

    ReplyDelete
  6. Ray ClewettSeptember 15, 2015 at 5:28 AM

    A) 115, 63

    B) 3:42 rxd

    ReplyDelete
  7. UnknownSeptember 15, 2015 at 9:09 AM

    b. 4:51rxd
    Extras
    Snatch 44, 45, 47
    Snatch Pull, 68, 56.2
    Front Squat 62, 66, 70(f1)

    ReplyDelete
  8. UnknownSeptember 15, 2015 at 10:25 AM

    A) 70kg, 40kg

    B) 4:14 @ 70kg PC

    ReplyDelete
  9. AnonymousSeptember 16, 2015 at 4:01 PM

    Prep:
    Snatch: 30, 32.5, 35
    Snatch Pull: 50, 40
    Front Squat: 70, 75, 80

    ReplyDelete
  10. UnknownSeptember 16, 2015 at 7:15 PM

    A) 5rm - 70kg

    ReplyDelete
  11. CrossFit PenrithSeptember 18, 2015 at 8:59 AM

    B) 5.41 Rxd

    Extras:
    - Snatch: 35, 36, 37kg
    - Snatch Pull: 55, 45kg
    - Front Squat: 60x2, 65x2, 67.5x2x2

    ReplyDelete

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