Super Youth
(A) Bench & Strict Pullups - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 3 Rounds 20 x Front Squats, 20 Wall Balls 9/6kg - 10/8ft THEN Run a 400m Relay and Perform 40 x OHS to finish
Beginner/Intermediate
(A) FRONT SQUATS - In 15min build to a HEAVY double..
(B) In teams of 2 3 Rounds 20 x Front Squats 40/30kg, 20 Wall Balls 9/6kg - 10/8ft THEN Run a 400m Relay and Perform 40 x OHS 40/30kg to finish
Advanced
(A) Bench & Strict Pullups - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 3 Rounds 20 x Front Squats, 20 Wall Balls 9/6kg - 10/8ft THEN Run a 400m Relay and Perform 40 x OHS to finish
Beginner/Intermediate
(A) FRONT SQUATS - In 15min build to a HEAVY double..
(B) In teams of 2 3 Rounds 20 x Front Squats 40/30kg, 20 Wall Balls 9/6kg - 10/8ft THEN Run a 400m Relay and Perform 40 x OHS 40/30kg to finish
Advanced
Warm Up: Shoulder Strength & Stability Circuit then Muscle Ups Kipping or Strict
(A) FRONT SQUATS - In 15min build to a HEAVY double..
(B) Individually 3 Rounds 10 x Front Squats @ 80% above(use Racks) 10 x Wall Balls 9/6kg - 10/8ft THEN Run 400m Perform 20 x OHS 60/40kg
(B) Individually 3 Rounds 10 x Front Squats @ 80% above(use Racks) 10 x Wall Balls 9/6kg - 10/8ft THEN Run 400m Perform 20 x OHS 60/40kg
Did this at CFP with the sunshiners: (A) Tried 85kg (got 1.5 reps out so I guess that makes a new 1rm).. Successful 82.5kg - very happy with that.
ReplyDelete(B) FSquats- Round 1 65kg, dropped to 60kg for Rounds 2 & 3. OHS at 30kg (2x10). 14 minutes - hmmm my conditioning sucks!!!
(A) 110kg
ReplyDelete(B) FS @ 87.5kg. Started OHS @ 60kg, got 3 reps out after a couple missed attempts. This weight was just TOO heavy today. Dropped weight down to 45kg and completed the 20 unbroken.
Happy Weekend Everyone!!
A. 126kg
ReplyDeleteB. 93 kg f/s , only 33kg for OHS ( my worst crossfit movement ) completed wod in 9 min flat, pretty happy with that see you all Monday !
Turned up late, just in time to wave most good bye. FM...........TGIF.
ReplyDeleteJoined the WOD and felt everyone of those Front Squats, goes to show the value of a proper warm up.
WOD 14:33 @100kgsFS, 45Kgs OHS
Front Squats 2x113kgs
Practiced Multiple MUs with turnout.
(A) ME FS @ 70. PB for both 1RM & 2RM
ReplyDelete(B) Did FS @58, regretted going heavier than 80% midway through the 2nd round!!
OHS @ 28.2 - absolutely hated every OHS, worst movement ever!!
I can't remember my time - I was so pissed off about my OHS I had to walk it out!! ;)
A) Heavy Front Squats 2 @ 90kg
ReplyDeleteB) Front Squats @ 78kg
Wall Balls RXD
OHS @ 33kg
15:18