(A) - CLEAN Build to a ME lift on Full Clean over 8 attempts, then take 85% of your heaviest load & perform
2 lifts OTM for 6min.
(B)
5 Snatches @ 70% of 1rm then 100m Farmers Carry with same Barbell used for snatch
4 Snatches 100m Farmers Carry
3 Snatches 100m Farmers Carry
2 Snatches100m Farmers Carry
1 Snatch
Scoring-For Time
*Athlete A & B snatch at the same time. When both athletes have finished snatches they will farmers carry with both barbells at the fat end of the barbell. Everytime the barbell hits the ground it is a 30sec time penalty.
RECOVER 3min
(C) 3 Rounds Every 2.5min Run 400m OR Row 500m. Aim for a consistent run pace
(A) CLEAN 40,60,73,80,85,87.5,90,93. 12/12 @ 80kgs
ReplyDelete(B) Worked with Tas on this WOD. I used 47.5kgs. We finished @ 19:14. Hook grip really helped when we switched to the smaller part o the bar in the second round. Well done on this Tas, tough WOD
(C)Run times 1:45, 1:40, 1:29. Pretty happy with these times, alot better than my HELEN run times.
Great effort CFS
(a)made it too 93 kilo failed on 100kg.too slow geting under.11/12@80kg
ReplyDelete(b)53kg with brett 18: somthng.purple thumb nails.
(c)1:50,1:36,1:26.
very happy with run.
2km row on wednesday 7;44
super team cfs!!
Strength got a new pb!!!
ReplyDelete38.2, 46.4, 51.4, 56.9(f), 53.9, 56.9, 59.6(f), 59.6(f) final successful lift 56.9!!!! New PB!!!
EMOM - completed all 12 lifts at 85%
Wod - worked with Dave, 17.17.
Loved this wod it was a great test of communication with your team mate!!!!
Runs
1) 1.45
2) 1.43
3) 1.34
Really happy wi run times tried to keep up with Luke.
Loving the vibe of the Friday night crew!!!
Cleans, 60,80,92,100,112(f),100,105,112(f)
ReplyDeleteEMOM@85kg 12/12.
WOD with Kev @ 60kg 40/60kg Farmers Carry 18mins. Yes definitely hard to carry the bars onthe spin collars.
A) ME Cleans 40,53,60,73,78(f),78,83,86(f)
ReplyDeleteEMOTM @ 73kg 12 Successful Lifts
B) With Mel @ 33kg Time 17:17
C) 400m Runs (Attempted 1:40 Pace)
1:50
1:40
1:30
(A) Cleans @ 48, 56.2, 62.2, 67.2, 73(F), 73(F), 73, 75(F)
ReplyDeleteLegs were pretty dead, really felt it on the last few lifts
EMOTM - Used last week's weight @80%- 60kg .. focused on getting thru all lifts. 12/12 successful lifts.
(B) WOD@ 19:14. Worked with Luke, great team mate to be paired with, especially supporting me through farmers carry.
(C) Runs@ 2:00, 1:50 & 1:39