Super Youth
(A) Back Squat & Strict Press - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 15min AMRAP 5 x KB Snatch each arm 24/16, 5 x Deadlift 125/95, 1/2 Gasser Buddy carry
(A) Snatch Work to 70% of 1RM & perform 10rnds of 1 x Power Snatch + 1 x Snatch
(B) In teams of 2 15min AMRAP 5 x KB Snatch each arm 5 x Deadlift 1/2 Gasser Buddy Carry
(A) Snatch Work to 70% of 1RM & EMOTM for 10 rnds perform 1 x Power Snatch + 1 x Snatch
(1a) 2 Attempts to find MAX Distance Broadjump. THEN from a stationary start perform 3 sets of Single Leg MAX Distance Broadjump (2 x each leg is one set)
(B) In teams of 2 15min AMRAP 5 x KB Snatch each arm 24/16, 5 x Deadlift 125/95, 1/2 Gasser buddy carry
Focus-(A) Working on your limitations of the movements (B) Constant Movement
*Athletes A & B work together. 1 starts KB Snatch whilst other starts deadlifts. When both athletes are finished both movements perform a buddy carry.
Super Youth
ReplyDelete(A)
65% at 55kg - 5 Reps
75% at 63kg - 5 Reps
85% at 73kg - 5 Reps
Really pushed the 85%, it was a struggle.
(B)
Tough WOD!
15min AMRAP
5 Deadlifts @ 60kg
10 KB Snatchs @ 16kg
1/2 Gasser KB Carry @ 16kg
Managed to squeeze out 6 rounds + 10KB
Tired. Sore. Buggered. CrossFit.
Snatch @ 53kg all lifts successful
ReplyDeleteBroad jump, two legs- 2530 one leg- 203
Wod- 6 +12 deads @ 105kg, k/b@24kg
Snatch at 33kg all lifts successful
ReplyDeleteJumps:
Two legs two jumps = 417
three jumps Left leg = 522
three jumps right leg = 527
Total jumps = 1466
Wod worked out with Tanya tonight 5 rounds + Mel got 10 reps of snatch and tanya got 5 reps and 2 snatch's
Snatch @ 24.4kg
ReplyDeleteBroad Jump 164, 177
L 149 R 158
WOD - My 'buddy' was Mel - she did an awesome job carrying me.
5 rounds + 17
Deads @ 60kg, KB @ 16
A) Power Snatch & Snatch @ 35kg
ReplyDeleteAll Lifts Successful
1a)Broad Jump 2.05m
Left Leg 1.78m
Right Leg 1.68m
B) AMRAP with Woody (113kg DL, 24kg KB)
5 rounds + 0 reps
A) 20/20 successful lifts @38.2kg
ReplyDeleteB) Broad jump - 1.94m
1 leg - 1.67m (pretty poor effort)
(C)WOD - 10 power snatches + 10 T2B x2 rds
+ 5 power snatches.... then pukie
DISHONOURABLE pukie as it was so early in the WOD & also cos I wasn't feeling 100% before class
Excuses Excuses A puke is a Puke miss Pukie!!!
ReplyDeleteOnly just saw Mel's comment! Whateverrr... hahaha
ReplyDelete