(A) Split Jerk - 5x2 5x2 means 5 sets of 2 reps, for this stands are recommended
1a) Banded Deficit Deadlift @ 40% 1rm 10x3
Focus on speed of pull whilst keeping posture of set up.
1b) Seated Shoulder Press 5x3 AHAP
Perform after every 2nd set of Deadlifts
(B) - 1 Minute ME Pull Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m Sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
10 Chest Slapping Push Ups
*Then immediately repeat-
1 Minute ME Pull Ups
Scoring- Total Pull Ups & time for the triplet.
Jerk work 44.5kg felt good so decided to try for a new 1rm and got 2 out at 47kg!!!!
ReplyDeleteBanded deadlifts at 33kg and red band
Sitting push press 12kg each side - left shoulder still not strong enough to jump up to 16kg.
Wod - love love love this one!!!
18 pull ups
Wod 934
14 pull ups
I know I say it every post but awesome atmosphere - just when u think it is the best atmosphere you come in the next day and it is even better!!!!
CFS all the way!!!!
(A) Worked up to 73kgs. Wanted to work more on my technique
ReplyDelete(1a) Worked at 60kgs with blue band
(1b) Worked at 60kgs 14/15 reps
(B) Completed WOD in 8:53 at Rxd. 50 pullups in total.
Did deadlifts for strenght (no bands)
ReplyDeleteWorked up to 76kg for 3 reps
Wod was completed in 10.34. Only did snatches/lunges on left arm due to sore right shoulder :(
18 pull ups in total using blue band... Really want to improve strenght in pull ups.
Loving crossfit right now, hope this shoulder pain goes away soon!
Split jerks@ 85Kg
ReplyDeleteShoulderpress@ 60kg
Deads@ 74Kg 4with blueband
6with redband
Pullups-21/14
WOD@ 9:13
(A)
ReplyDeletei. 33.2kg Split Jerks
ii. Same bar, orange band.
iii. 12 kg kettlebell.
(B)
WOD Time 10.22
Max P/U 11/8
Split jerk- 85 kg
ReplyDeleteDead lifts @ 60kg with blue band
Shoulder press 3 @ 50kg, 2 @ 60 kg
Wod. 8.29 o/h lunges were harder then expected, keeping balance became an issue.
Pull ups 58 total.
A) Split Jerks @ 50kg
ReplyDelete1a) Deadlifts @ 60kg & Blue Band
1b) Seated Shoulder Press @ 20kg KB