Super Youth
(A) Warm Up, Technique then 1 Power Clean + 1 Front Squat
(B) Individually complete 15min Amrap-15 WallBalls, 1/2 Gasser, 15 KB Swings
(C) Double Unders
Beginner/Intermediate
(A) Warm Up, Technique then 1 Power Clean + 1 Front Squat
(B) Individually complete 15min Amrap-15 WallBalls 9/6kg 10/9ft, 1/2 Gasser, 15 KB Swings 24/16kg
(C) Double Unders
Advanced
(A) Front Squat-Work to a heavy single in 15mins
(B) Individually complete 15min Amrap-15 WallBalls 9/6kg 10/9ft, 15 D/U, 15 KB Swings 24/16kg
(C) In 5mins from B. Establish a 1RM Power Clean & Push Jerk.
Focus- (A) Your front squat needs to be at least 10kg heavier then your clean (B) Our wallballs need improvement. 15 Unbroken is the focus for this workout (C) Your looking at 2-3 lifts here.
Trained at CrossFit Power Station NZ
ReplyDeleteA) 7min D/U (not scored)
B) 74 KB swings @ 24kg (not scored)
C) EMOTM for 10mins 12 KB Clean & Strick press @ 24kg
D) 10 Turkish get ups @ 24kg
E) EMOTM for 6mins 14 KB clean & push jerk @ 24kg
This all KB session killed me! my body is already hurting, going to be sore tomorrow lol
Front Squats:- 138kg. 8kg pr.
ReplyDeleteWOD 7+8
Power Clean an Push Jerk:- 90kg. 100kg lifted but outside the time.
Rookie was having you on mate, the lift was good
DeleteA. 153kg new PB
ReplyDeleteB. 7+1 need to work on k/b form, lower back shouldn't stiffen up so much costing me valuable reps
C. 60,80,100 f
Great work on the Front Squats Locky.
DeletePT Session
ReplyDeleteA) Max Power Clean + Push Jerk - 80kg (not timed)
B) WOD 6 rounds + 38 reps RXD
Front Squat 80kg Need to work on leg strength should be lifting heavier then this
ReplyDeleteWOD 7 + 33
c) 60kg tried 62.5kg but failed in the power clean then ran out of time
(A) 80kg (PB)
ReplyDelete(B) 5 + 35 - I was slow in this, so the results are reflective of that.
(C) 50kg, failed on the 52.5 - I should have got it though.