Super Youth
(A) Thruster Warm Up 5@ 40% - 5@ 50% - 3@ 60% Working 3@80% - 3@85% - 3+@90%
(B) CrossFit Games Open WOD 12.5-In 7mins climb as high as possible a ladder of 3 Thrusters 45/30kg, 3 Pullups C2B, 6 Thrusters 45/30kg, 6 Pullups C2B, 9 Thrusters 45/30kg, 9 Pullups C2B etc
(B) CrossFit Games Open WOD 12.5-In 7mins climb as high as possible a ladder of 3 Thrusters 45/30kg, 3 Pullups C2B, 6 Thrusters 45/30kg, 6 Pullups C2B, 9 Thrusters 45/30kg, 9 Pullups C2B etc
Beginner/Intermediate
(A) Thruster Warm Up 5@ 40% - 5@ 50% - 3@ 60% Working 3@80% - 3@85% - 3+@90%
(B) CrossFit Games Open WOD 12.5-In 7mins climb as high as possible a ladder of 3 Thrusters 45/30kg, 3 Pullups C2B, 6 Thrusters 45/30kg, 6 Pullups C2B, 9 Thrusters 45/30kg, 9 Pullups C2B etc
(C) Technique then Clean Power or Squat
Advanced
(A) Thruster Warm Up 5@ 40% - 5@ 50% - 3@ 60% Working 3@80% - 3@85% - 3+@90%
(B) CrossFit Games Open WOD 12.5-In 7mins climb as high as possible a ladder of 3 Thrusters 45/30kg, 3 Pullups C2B, 6 Thrusters 45/30kg, 6 Pullups C2B, 9 Thrusters 45/30kg, 9 Pullups C2B etc
Focus- (A) One chance to get stronger today so take it
(A) Didn't have a 1RM so got myself one. 48.2 - couldn't quite get the 50.7 overhead.
ReplyDelete(B) 54 - I did underhand grip, I think it would have been a very different story with overhand.
What an intro to thrusters! Jelly legs.
Goodbye and all the best to Miss Tasia 'Its been nice knowing you' Fidow! You will be missed!!
Double Thrusters what a killer.
ReplyDeleteWendler Cycle:- last reps 6@75kg
WOD 12.5 75 reps. 8 less than last year. But happy with the constant movement.
Tasia, good luck with the "Cop Shop" we will miss you.
DeleteA) Thrusters 3 @ 43.5kg, 3 @ 46kg, 4 @ 48.5kg
ReplyDeleteB) WOD - 66 reps Last Year only scored 46.
Should read 48 reps not 66.
Delete82 Reps!!!! Kicked ass on last years score!!!!
ReplyDelete