Super Youth
(A) Back Squats & 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 12min AMRAP 1 Squat Clean Thruster 40/30kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)
Beginner/Intermediate
(A) Back Squats & 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 12min AMRAP 1 Squat Clean Thruster 50/35kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)
Advanced
(A) Back Squat * Set 1 – 5 reps @ 80% of 1-RM, * Set 2 – 3 reps @ 85-90%, * Set 3 – 1 rep @ 90-95%, * Sets 4-6 – 10 reps @ 65-75%
(B) In teams of 2 12min AMRAP 1 Squat Clean Thruster 60/40kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)
(A) Back Squats & 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 12min AMRAP 1 Squat Clean Thruster 40/30kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)
Beginner/Intermediate
(A) Back Squats & 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 12min AMRAP 1 Squat Clean Thruster 50/35kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)
Advanced
(A) Back Squat * Set 1 – 5 reps @ 80% of 1-RM, * Set 2 – 3 reps @ 85-90%, * Set 3 – 1 rep @ 90-95%, * Sets 4-6 – 10 reps @ 65-75%
(B) In teams of 2 12min AMRAP 1 Squat Clean Thruster 60/40kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)
*Athlete A does 1 Squat clean thruster followed by Athlete B. Athlete A then does 2 etc.
Focus-(A) Practice a skill between (B)
Focus-(A) Practice a skill between (B)
(A) 8 Reps @ 66kg (Backsquat)
ReplyDelete8 Reps @ 35.5kg (S. Press)
(B) Individual
12 Minute AMRAP
1 Squat Clean Thurster
30 Seconds Rest
2 SCT
30 Seconds Rest
3 SCT
30 Seconds Rest
6 rounds + 1
Be interesting to know if anyone gets much higher than this for the individual... It's limiting on your rounds because of those thirty second gaps...
Good session though.
(A) BS 5 @53.2, 3 @63.2, 1 @68, 10 @55.7, 10 @55.7, 10 @60
ReplyDeleteNote to self: ensure bar is actually back on the racks before letting go!
(B) Teamed up with Dave, Thrusters @40kg
5 rounds + 10 reps
This was a challenge, thanks to Dave for talking me through the lifts!
Wait those BS are wrong: should be 64, 68, 72, 55.7 & 60
DeleteA) Back Squats
ReplyDelete5 @ 105kg
3 @ 110kg
1 @ 118kg
10 @ 85kg
10 @ 85kg
10 @ 85kg
B) AMRAP @ 50kg with Tanya
5rnds + 10reps
Great Effort
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