Super Youth
(A) Power Clean In 20min find 1rm
(B) In teams of 2 8min AMRAP 20 Kettlebell Swings (24/16 kg) 30 Waiters Walk Lunge Steps (Use same bell & alternate legs) 40 Double Unders Recover 4 min then 8min AMRAP 10 Ring Dips 20 Ring Rows 10 Air Squats
Beginner/Intermediate
(A) Hang Snatch Build to a Heavy Double in 20 min
(B) In teams of 2 8min AMRAP 20 Kettlebell Swings 30 Waiters Walk Lunge Steps 40 Double Unders Recover 4 min then 8min AMRAP 10 Ring Dips 20 Ring Rows 10 Air Squats
Advanced
Warm Up
3 min of Skipping (Anything But Double Unders) Get adventurous
Dirty Dancing Drill 3 sets of 10 Fast
(A) Hang Snatch Build to a Heavy Double in 10 min THEN drop to 75% & **Perform 1 rep OTM x 5 sets (Pause 2 seconds in the bottom of lift)
(B) In teams of 2 8min AMRAP 20 Kettlebell Swings (24/16 kg) 30 Waiters Walk Lunge Steps (Use same bell & alternate legs) 40 Double Unders Recover 4 min then 8min AMRAP 10 Ring Dips 20 Ring Rows 10 Pistol Squats
Focus-(A) Work on the Retreat (B)
Super Youth
ReplyDelete(A) Power Snatch in 20 Minutes
10@ 25kg
8 @ 27.5kg
6 @ 33kg
4 @ 38kg
2 @ 40.5kg
1 @ 43kg
Not too happy with my snatch weight, I'd like to really work on it and rep it up to around 50kg at minimum. Something to work on...
(B) In teams of 3 with Liam and Alicia:
8 min AMRAP
20 KB Swing (16kg)
30 Waiters Walk Lunges (10kg DB)
40 "Doube Unders" (attempts)
As a team only squeezed out 1 + 27 reps...
I personally really struggled with the lunges! Something to add to the "Becoming a better athlete" section of my programming.
Didn't feel very achieved with the WOD and finished off with a Ab-Mat Tabata scoring 92 reps
Hang snatch's 42.5kg (Failed 45kg but if I had more time I would of got it but still happy with that weight)
ReplyDeleteEMOTM 33kg (Was suppose to use 31 but prefered to have full size bumpers so went up to 33.
WOD 1
3 rounds round 1 with yellow band for ring dips then realise that I was being lazy half way through round 2 so got rid of band and did unassisted ring dips and did all ring rows as requested..... my arms were killing me at the end.
WOD 2
2 rounds plus 14 swings
Awesome session everyone pushed to the max. CFS is going to have the best looking arms in town after that workout!!!!
(A) Worked up to 29.4kg for 2RM, any heavier and my back was locking out.
ReplyDeleteEMOTM 24.4
(B) Wasn't so worried about reps for these WODs, more interested in trying to attempt everything Rxd (and paid for it WOD 1!)
WOD 1: 1+33
WOD 2: 1+36
10 ring dips doesn't sound like much but when your arms have decided they no longer wish to participate, its slow and hard!