Over the weekend while the Blackmores Marathon was underway,
2 CrossFit Penrith Athletes Caroline and Patchy were in Victoria
competing in the 100km Surf Coast Century (Team Event).
They placed an impressive 15th out of 60 teams with a time
of 10 hours and 18 minutes, ouch and congratulations!
A) Bench Press
6-4-2-6-4-2
Then 10 Reps at 80% of your 2RM
B) 5 Rounds
5 x Hang Snatch: 50/35
10 x C2B Pull-ups
15 x RKB Swings: 32/24/20
Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 120%x2x4, 90%x2
- Back Squat - HS; 90%x1, 95%x1
A) 40,45,47
ReplyDelete45,47,50
80% = 39kg x 10
B) 20kg KB, 30kg snatch
13:34
Tough!!!!!! Big Thanks to HC to get me through it....
A)75,85,95
ReplyDelete80,90,100 then 10x80kgs
B)10.15 40kg snatches (in between full snatch and half squats)
A) 80-90-100, 90-100-105
ReplyDeleteB) 9:55 Rx
Prep - cleans - 80, 84, 87.
A)
ReplyDelete47.5, 50 x 3, 49
45, 46.5, 48
40kg x 10
B) 10.59 rxd
Cleans
50, 52, 55kg then 60, 65, 70, 72.5 (f)
Squat 95kg
DeleteA) 75, 85, 95 (f)
ReplyDelete75, 85, 95
76 x 10
B) 11:24 @ 40 kg full snatch. Pullups were to chin only.
a. 50, 55, 60, 55, 60, 65
ReplyDeleteb. 13:49rxd
Extras
Clean 47.5, 50, 52.5 then 60, 65, 70
Squat 95kg
A) 70,70,75
ReplyDeleteB) 12:54 rxd
A) Bench
ReplyDelete52.5, 57.5, 62.5kg
54, 59 (Failed last rep) 62.5kg
B) 13.39 Rxd
Extras
Clean - 45.5, 47.5, 49.5kg, then 55, 57.5, 60, 62.5, 65kg. They felt really good and I had more in me.
Clean Pull - 78, 58.5kg
Back Squat 97.5kg HS, 88, 93kg