Super Youth
(A) Deadlift - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) 10min AMRAP Baby Cindy 5 Pullups, 10 Pushups, 15 Air Squats
Beginner/Intermediate
(A) Split Jerk MAX EFFORT lift in 6 attempts after warm up and technique work
(B) 11min AMRAP 1 Rnd of Cindy + 10 KB Push Jerks 24/16kg 2 Rnd of Cindy + 10 KB Push Jerks 24/16kg
3 etc, etc, Keep adding a round of Cindy every time
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) 11min AMRAP 1 Rnd of Cindy + 10 KB Split Jerks 24/16kg 2 Rnd of Cindy + 10 KB Split Jerks 24/16kg
3 etc, etc, Keep adding a round of Cindy every time
Focus-(A) Aim for heavier then HERE (B) Alternating legs each rep and arms every other round
(A) Deadlifts yesterday!
ReplyDeletePower Snatch - focusing on technique. Tend to try and get under once it's too late - so I lift it to the height I want it at the end then get under it. So focused on ironing out the creases.
Max Effort in 8 Lifts:
Warm Up @ 20kgs
Snatch 1 @ 25
2 @ 33
3 @ 38
4 @ 41
5 @ 46 MISS
6 @ 46 MISS
7 @ 46 MISS
8 @ 46 PB.
(B) 4 rounds
Great session! Inspiring conversation post-WOD with Tanya and Mel! CrossFit Comps here I come!
(A)
ReplyDeleteSP 38.2
PP 50 (PB - heaviest I've had overhead for any lift!)
SJ 40 - couldn't quite get the 42.5?!
(B) Surprise WOD!
1 min Push Press
1 rope climb (15ft) (on every minute)
50 burpees in between
Finish with 1 min Push Press, once burpees completed.
I think I did 6 or 7 rope climbs - with the last one a kick in the guts because I only had 2 burpees to finish.
14 PP in total @ 33.2Kg
Was an awesome session considering how I felt at the start, but I finished feeling really good!! Not knowing what's coming can be a great thing. :)