(A) 2 x Push Press + 1 x Push Jerk + 1 x Split Jerk
In 10min find ME for complex (No racks)
Then @ 75% EMOTM x 6 Perform Above complex + 2 burpees
(B) For Time
100 Double Unders
50 KB Swings 24/16/16kg
25 Hand Release Pushups
10 Hang Clean & Jerk 55/35kg
Hang Clean and Jerk can be either a Squat or Power Clean and any type of Shoulder-to-Overhead.
Wednesday, June 5, 2013
Tuesday, June 4, 2013
Tuesday
(A) Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
Warm-up as needed. Rest 90 seconds between sets.
(B)
10, 9, 8…3, 2, 1 Front Squats 60/40kg
2, 4, 6…16, 18, 20 Deadlifts 60/40kg
Warm-up as needed. Rest 90 seconds between sets.
(B)
10, 9, 8…3, 2, 1 Front Squats 60/40kg
2, 4, 6…16, 18, 20 Deadlifts 60/40kg
Monday, June 3, 2013
Monday
(A) Find a new Clean 1RM
(B) 30-20-10 (MAX Rep D/U Between Rounds)
TTB - Scale to KTE if reqd
Box Jumps 24/20 (step down)
NOTE: You get 1 attempt at the completion of each round to perform your DU's. Deduct a second of your finish time for every Double Under rep performed.
(B) 30-20-10 (MAX Rep D/U Between Rounds)
TTB - Scale to KTE if reqd
Box Jumps 24/20 (step down)
NOTE: You get 1 attempt at the completion of each round to perform your DU's. Deduct a second of your finish time for every Double Under rep performed.
Sunday, June 2, 2013
Random Post
Just a quick post about some observations through the week regarding pushups:
If you want to improve your deadlift (while keeping a flat back), back squat, press, etc, you have to start with keeping a strong hollow position in pushups. If you continue to worm your pushups, or even keep an arched back during pushups, you can’t expect to add weight to lifts that require a base of midline stability. If you aren’t sure whether or not you are keeping a strong hollow position in the pushup, ask your coach to check you.
This is important!
H.C.
If you want to improve your deadlift (while keeping a flat back), back squat, press, etc, you have to start with keeping a strong hollow position in pushups. If you continue to worm your pushups, or even keep an arched back during pushups, you can’t expect to add weight to lifts that require a base of midline stability. If you aren’t sure whether or not you are keeping a strong hollow position in the pushup, ask your coach to check you.
This is important!
H.C.
Saturday, June 1, 2013
Great Work J.D
With Games Fever still running strong, I would like to give credit to J.D.
During this years CrossFit Open Competition I made the decision to not have an affiliate owner as the CFP Team Manager, which roles amongst other things were to oversee the integrity of the judging standards were upheld & validating of scores.
J.Ds attention to detail & years experience as a "Top Level" rugby league referee ensured the 5 week campaign went so smooth.
He backed this up by being selected with officiating at this years Regionals.
Thanks Mate.
Can you spot him?
During this years CrossFit Open Competition I made the decision to not have an affiliate owner as the CFP Team Manager, which roles amongst other things were to oversee the integrity of the judging standards were upheld & validating of scores.
J.Ds attention to detail & years experience as a "Top Level" rugby league referee ensured the 5 week campaign went so smooth.
He backed this up by being selected with officiating at this years Regionals.
Thanks Mate.
Can you spot him?
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