Super Youth
(A) Deadlift - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In Teams of 2 complete 4 Rnds 5 OHS 10 - Partnered Push Ups - Hand Release 15 - KB Swings - 24/16
Beginner/Intermediate
(A) Push Jerk or Split Jerk MAX EFFORT lift in 6 attempts after warm up and technique work
(B) In teams of 2 complete 4 Rnds 5 OHS 10 - Partnered Push Ups - Hand Release 15 - KB Swings - 24/16
Advanced
(A) STRICT PRESS-MAX EFFORT lift in 6 attempts then PUSH PRESS MAX EFFORT lift in 6 attempts then Jerk MAX EFFORT lift in 6 attempts
(B) Individually complete Rnds 5 OHS Use same load as ME Strict Press 10 - Push Ups - Hand Release 15 - KB Swings - 24/16
Focus-(A) Plan out your lifts (B) For Time, speed and efficiency
Strength: 6 lifts to find 1RM Push Press and 1RM Split Jerk
ReplyDeleteP/p
1- 33kg
2- 38kg
3- 46kg
4- 55kg PB
5- 60kg Miss
6 - 58kg Miss
Clean & Jerk
1- 33kg
2- 38kg
3- 42kg
4- 46kg
5- 52kg
6- 55kg PB
(B) Partner'd with Nathan
6 Rnds - 1/2 Gassar, 7 Partner Pushups, 9 AB-Mat Situps
Didn't catch the time - too gassed.
S/p- 40,53,58,60,65,68
ReplyDeleteP/p-60,65,68,73,78(f),75.5
P/j-76,80(f)80,85,90,95(f)
Wod @60kg, 24 k/b 7.45
(A) SP ME 38.2
ReplyDeletePP ME 40.7
SJ ME 45.7
(B) OHS @ 28.2
KB @ 16
7.44
(A) SP @40.7
ReplyDeletePP @55.4
SJ @65
(B) WOD @8.24
OHS @40
Swings@16
A) Strict Press 65kg
ReplyDeletePush Press 75kg
Split Jerk 80kg