Super Youth
(A) Deadlift-Find a New 1RM
(B) 10min AMRAP 5 x KB Shoulder to Overhead Anyhow, 10 x Walll Ball 15 x KB Swings
(A) Deadlift-Find a New 1RM
(B) 10min AMRAP 5 x KB Shoulder to Overhead Anyhow, 10 x Walll Ball 15 x KB Swings
Beginner/Intermediate
(A) Deadlift-Find a New 1RM
(B) Individually-10min AMRAP 5 x KB Shoulder to Overhead 24/16, 10 x Walll Ball 15 x KB Swings 24/16
Advanced
(A) SNATCH Build to a ME over 6 lifts THEN at 80% EMOTM x 10 sets 1 Snatch + 5 Broadjumps
(B) 10min AMRAP 10 HSPU, 15 Walll Ball 9/6kg 11ft/9ft 15 KB Swings 32/24 THEN IMMEDIATELY AFTER 50 Pull-ups for time
Focus- (A) Plan out your lifts. You should be aiming to be at your ME by the 3rd or 4th lift (B) Prepare properly. Tape hands if you need
Snatch 50,58,65,70,75,80F.. Thats the best ive lifted in a long time was feeling good and just missed out on a PB.. Will get it next time..
ReplyDeleteEMOTM at 67.5 for 10 min.. XXXOOOXOXX very tough 10 mins..
WOD 2 rounds+ 14
50 Pull ups in 5.05 or something close.. Very tough workout will sleep well tonight..
Oh Browny i put an advertisement out for you in the box. I said you were after a NEW partner for an up and coming comp after your OLD partner had traded you in "NEW FOR OLD".. I didnt tell them how upset you were or anything like that.. And the word on the street that your OLD partner is wrapped with his decision after his NEW partner set new PB's last night and tonight...
Awe Sweet. Thanks for that.
DeleteIf I email you an application form can you attach it to the CFS notice board. I'd like all prospective partners to at least meet my minimum standards.
Snatch 45kg failed 48kg twice and then ran out of lifts
ReplyDeleteEMOM at 40kg got all lifts out
Found the spot in all my lifts felt awesome as me and snatches are not friends.
Wod
3 rounds plus 2
Pull ups got up to 18 and had to stop cause. Of my hand.
Congrats to the girls in the later session tonight that smashed out pb's tonight!!!
My WOD Was requested 24kg bell and requested HSPU!!!!
DeleteSnatch 33,38,45,51f,51f,51
ReplyDeleteEmotm 45 10/10
Wod 2 +43 needed 2 more kb for 3 full rounds
Pull ups no time the battery's on the watch went flat!
(8 mins something)
Ok Browny so people dont waste your time, could you please put up your minimum standards that way everything is out in the open...
ReplyDeleteTeamwork
DeleteLoyalty
Commitment
TLC.
(A) PB Snatch :) 70kg, missed last lift @ 75kg. 9/10 rnds because I P/ Snatched 1st round.
ReplyDelete(B) Struggled with this WOD. 2 + 7 rnds and 3:18 for Pullups.
(A) 24.4, 26.9, 29.4, 31.9 (F x 3)
ReplyDeleteEMOTM @ 26.9 10/10
(B) 2 + 34 (HSPU with 2 x red band + 20kg KB)
(C) 8.34