Super Youth
(A) Deadlifts - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) In teams of 2 5min AMRAP 6 KTE 12 KB Swing THEN 5min AMRAP 8 TTB 10 KB Snatch THEN 10min AMRAP 5 Power Snatch 20 x Double Unders
(A) Deadlifts - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) In teams of 2 5min AMRAP 6 KTE 12 KB Swing THEN 5min AMRAP 8 TTB 10 KB Snatch THEN 10min AMRAP 5 Power Snatch 20 x Double Unders
Beginner/Intermediate
(A) Deadlifts - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) In teams of 2 5min AMRAP 6 KTE 12 KB Swing 24/16 THEN 5min AMRAP 8 TTB 10 KB Snatch 24/16 THEN 10min AMRAP 5 Power Snatch 40/25 20 x Double Unders
Advanced
(A) Build to a heavy Hang Full Snatch in 12mins. No Misses
(B) In teams of 2 5min AMRAP 6 x Strict KTE 12 x KB Swing 24/16 THEN 5min AMRAP 8 x TTB 10 x KB Snatch 24/16 THEN 10min AMRAP 5 x Power Snatch 50/35 20 x Double Unders
(B) In teams of 2 5min AMRAP 6 x Strict KTE 12 x KB Swing 24/16 THEN 5min AMRAP 8 x TTB 10 x KB Snatch 24/16 THEN 10min AMRAP 5 x Power Snatch 50/35 20 x Double Unders
Focus-(A) Work to the limitations of your technique (B) Pairs are Male & Female
Super Youth
ReplyDelete(A) Deadlifts
11 @ 100kg
(B) Team of 2
15 + 21 in the cave for the 5 minute AMRAPS
14 + 10 in the 10 minute AMRAP
Individually though:
7 + 5 on the 10's
9 + 8 on the two 5's
(5 on first, 4 + 8 on second)
GREAT Session! Absolutely loved it! Definitely like the loooong wods they're challenging and rewarding.
Another CFS Production ;)
(A) 34.1 for hang snatch, new PB! I think I could of gone heavier but psyched myself out and thought about the weight too much.
ReplyDelete(B) Terrible AMRAP session for me.
16kg KB - 24.4 PS.
3 + 8
1 + 16
3 + 3
As if I didn't already suck enough at double unders, the rope got stuck in my shoelace!! Fail on so many levels.
A) Heavy Hang Snatch @ 45kg
ReplyDeleteB) 4rnds + 6reps (20kg KB)
2rnds + 4reps (20kg KB)
4rnds + 2reps (38kg Pwr Snatch)