Wednesday, September 26, 2012

Individual

Beginner/Intermediate

 (A) SNATCH-Work towards your heaviest weight with sound technique

 (B) 4 Rnds
5 x KB G2O (L) 24/16
5 x (L) One arm Swing Russian
5 x KB G2O (R)
5 x (R) One arm Swing
1/2 Gasser

 Advanced

 (A) Snatch (Up starting weight 2.5kg If you made all lifts last week or drop if didn't)
EMOTM
Start at 70% & perform 1-1-1-1-1 
ADD 5kg & perform another 1-1-1-1-1 
ADD 2.5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
Thats 20 reps only. If you miss a lift go back to the weight before

(B) Clean & Jerk (Up starting weight 2.5kg If you made all lifts last week or drop if didn't)
EMOTM
Start at 70% & perform 1-1-1-1-1
ADD 5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
Thats 20 reps only. If you miss a lift go back to the weight before 



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6 comments:

  1. BrendanSeptember 26, 2012 at 9:07 PM

    Snatch - 5@50,5@55,5@58, 60,62.5,65,67.5,70(f),70
    C+J-5@66,5@73,5@73,75, 77.5,80,82.5,85

    ReplyDelete
  2. Dave GSeptember 27, 2012 at 9:51 AM

    A) Snatch (-2.5kg from last week)
    5 @ 32.5kg
    5 @ 37.5kg
    5 @ 40kg
    1 @ 42.5kg
    1 @ 45kg
    1 @ 47.5kg
    1 @ 50kg
    1 @ 52.5kg
    B) Cleans (+2.5kg from las week) No Jerks
    5 @ 62.5kg
    5 @ 67.5kg
    5 @ 70kg
    1 @ 72.5kg
    1 @ 75kg
    1 @ 77.5kg
    1 @ 80kg
    1 @ 82.5kg

    ReplyDelete
  3. UnknownSeptember 27, 2012 at 10:20 AM

    Firstly, I failed at reading instructions.
    (A)
    5@17.5 (-2.5)
    5@22.5
    1@25
    1@27.5
    1@30
    F@32.5
    1@30
    F@32.5
    1@30
    F@32.5
    1@30
    1@32.5 (PB)

    (B)
    5@30
    5@35
    5@37.5
    1@40
    1@42.5
    F@45
    1@42.5
    1@45

    Not happy with my snatch, even though the 32.5 got up I dont think it was a good lift. More practice!

    ReplyDelete
  4. MelSeptember 27, 2012 at 2:07 PM

    snatch
    31.5, 36.5, 39, 41.5, 44 (F), 41.5, 44, 46.5

    C&J
    40.25, 45.25, 47.75, 50.25, 52.75, 55.25, 57.75(f), 55.25

    ReplyDelete
  5. melSeptember 27, 2012 at 2:08 PM

    Ps Sorry Jody for breaking the Bar. Thanks to luke for helping me switch weights to a new bar so I could still make OTMEM

    ReplyDelete
  6. UnknownApril 22, 2015 at 2:18 AM

    Really Nice Information,Thank You Very Much For Sharing.
    Crossfit Web Designing

    ReplyDelete

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