Todays 6.00am Group.
This morning we welcomed Suaia Matagi
who is joining our local NRL Team the
Penrith Panthers for the 2016 Season.
Work up to a 3RM
Then 3 reps @ 95%
Then 3 reps @ 90%
Then MAX reps @ 85%
B) 5 Rounds - Every 3minutes
10 x Hang Squat Snatch: 40/30/25
1/2 Gasser
10 x Sit-ups
NOTE:
(1) Each round, decrease the reps by 2 but attempt to increase the weight on the Hang Squat Snatches. Round 5 should be an aggressive number, make it an honest 2 rep Max Hang Snatch for the day.
Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)
- Snatch- 70%x1, (75%x1, 80%x1, 85%x1) x2
- Front/Back Squat - 4x7/13@94% of Day 1
Bench 46,5. 44. 42. 39,5 @ 8
ReplyDeleteHang snatch 25 27.5. 29. 31. 34
13.14
Look at you busting out 34's for
DeleteDoubles !!
Great Picture - My Gorgeous Crossfit Family!!!! Love Love ..
ReplyDeleteA) 50kg x 3, 47.5, 45, (42.5 x 10 max)
B) HS - 25, 26, 27.5, 28.5,31
13:08
A) 55kg x 3
ReplyDelete52 - 50 - then - 8 @ 47.5kg
A). 90kgs
ReplyDelete86, 81, 77(12)
B). Weights: 40, 45, 50, 55, 65.
Obviously by the split times my worst round was round 3, and I should have gone heavier in the last round.
Splits:
1.54
2.08
2.30
2.18
1.56
A) 95, 90, 85.5, 81 x 10
ReplyDeleteB) 40, 42.5, 45, 47.5, 52.5 rxd
Extras:
Makeup sess 2
High Snatch off boxes 45.5, 49 kg
Sess 3
C&J 76, 81, 85.5 kg
A) 80, 76, 72, 68 x 10
ReplyDeleteB) 30, 31, 32, 33, 35kg
A) 80, 75, 72.5, 68 x 9
ReplyDeleteB) 40,42.5,45,47.5,52.5
A) 45, 43, 40.5, 38 (11)
ReplyDeleteB) 30, 32.5, 35, 37.5, 40
Extras:
C&J- HS 60, 48, 51, 54
Snatch- 33, 35.5, 38, 40.5
Squats- 59
a. 70kg then 66, 62.5 and 60kg (10 reps)
ReplyDeleteExtras
C&J HS - 65 then 52, 55, 58.5
A) Bench Press
ReplyDelete3rm @ 62.5kg
60, 56.5, 53.5 (10)
B) Snatches @ 33.5, 35, 37.5, 42.5, 45kg
DeleteA) Bench Press
ReplyDelete3rm @ 87kg
83, 78, 74 (9)