CrossFit Family
A) Power Snatch
3x1@73%
3x1@76%
3x1@769%
-Then-
5 lifts to find a Heavy Single
B1) 7min AMRAP
7 Box Jump Overs 24/20"
14 RKB Swings 32/24kg
28 Double Unders
B2) Walk/Slow Jog to Azza's and Sprint back
Extras - Session 5
Technique Primer of choice: 3-4 Sets of 2-3
- Snatch - Heavy Single, 90%x1 (% of HS)
- Clean & Jerk - Heavy Single 90%x(1x1) (% of HS)
- Front Squat - 75%x2, 80%x2, 85%x2, 90%x2
A) 45, 47.5, 50. 62.5 heavy single
ReplyDeleteB) 6+15
B2) 1:01
A) power jerks instead of snatches
ReplyDelete47.5, 50, 52 then 55, 60kg 62.5 (f)
B) 4 + 35
B2) 1.16 - PB by 7 seconds !!! :)
Great work on the run!
DeleteA)45,50,55 then upto 66kg (new pb by 1kg)
ReplyDeleteB)5+7 subbed 7 push press 20kg dbs for kb swings
and no run because of hip flexor.
Extras-week 1 session 3
Delete3 pos clean-75,70
Clean pull on riser-85,90,95
Front squat-70x3x4
Stiff legged dl-70x5x3
A) 55, 57.5, 60. Up to 75 kg heavy - pb by 1.5 kg
ReplyDeleteB) 4 +31 double/singles
400m @ 1:05
A) 41,42.5 ,43.5 52kg
ReplyDeleteB) 4 Rx'd
B2) 1:18
A) 32.5, 34, 35 then upto 42.5
ReplyDeleteB1) 3 +47
B2) 1:34.50
a. 52.5kg (new pb by 5kg
ReplyDeleteExtra 77.5kg Push Jerk (new pb by 5kg)
Wod - Dianne, 4:22 rxd
A) Power Snatch
ReplyDelete33,34,36,37.5,40,42.5,44,46kg
B1) 4+10 Rxd
B2) 1.36
Snatch HS: 47.5kg, 43kg
DeleteClean & Jerk: 60kg, 55kg
Front Squat: 58.5, 62, 66, 70kg