Super Youth
(A) Thruster 5@85%, 3@90%, 1+@95%
(B) Individually complete "Run Jackie"-Run 1000m, 50 Thrusters 20kg, 30 Pullups
(C) Row technique
Beginner/Intermediate
(A) Thruster 5@85%, 3@90%, 1+@95%
(B) Individually complete "Run Jackie"-Run 1000m, 50 Thrusters 20kg, 30 Pullups
(C) Row technique
Advanced
(A) Hang Clean to thruster up to starting weight
(B) Thruster 5@85%, 3@90%, 1+@95%
(C) Individually complete "Jackie"-Row 1000m, 50 Thrusters 20kg, 30 Pullups
Focus- (A) Take your time in the warm up to find correct positions (B) Last week for the thruster cycle before a deload then retest. You know the drill. (C) Row tempo will be important, know the time you want to row before your ass even hits the seat.
Checked out the 6am class this morn after nightshift.
ReplyDeleteGot the box all to myself 1 on 1 with coach Mel.
Hang Thrusters 5@45,3@50,3@65kg.
Thrusters 5@70,3@75,2@85kg.
Jackie (Row- 3:49). WOD 9:16
Awesome work this morning Browney
DeleteYou smashed the WOD and have set the bar high for the night crew
Did a work out at Crossfit Power station in NZ
ReplyDeleteA) dead lifts 5 sets of 10 @ 70% of 1RM
i worked @ 111.58kg (weird weight because i had to convert from lbs)
B) WOD was; 3 rounds for time
20KB swings @ 24kg
500m run
20 WB
20 HRPU
time was 15:13
C) Did 20mins of muscle up and ring dip practise
30mins mobility and stretching
A. 5@61 3@65 4@70
ReplyDeleteB. wod 9:27, row 3:30 thrusters 2:30( I think) pull-ups as usual slowed me up
C. Tabata sit ups felt effortless tonight!!
thats cause you didnt do them!!!
DeleteA) 5@70, 3@74, 6@78.. Thrusters are definitely not 1 of my favorites...
ReplyDeleteB) Row 3.31 min Full WOD 10.10min.. Pull Ups were my down fall again...
Then finished with tabata sit ups.. I still need more work there..
Good to be back after having a rest last week...
A) Thrusters 5 @ 46kg, 3 @ 49kg, 7 @ 51.5kg
ReplyDeleteB) "Jackie" Row 3:48, Total Time 10:45
Tabata Situps to finish 101 reps.
(A) 5 @ 37.5, 3 @ 40, 4 @41.5 - I rounded up on the 2nd set which felt heavy, the third REALLY heavy. Thrusters are up there with snatch as a difficult lift for me, need heaps of practice.
ReplyDelete(B) I probably should have learned how to row before I did my row! 3:58, but wasted a lot of energy.
Thrusters 5:38
Pull ups 3:49
(C) 74 sit ups - my core strength is not what it used to be! Need more ab work!
Thrusters - 4 at 58kg Felt good to be doing heavy thrusters after shoulder injury and shoulder felt great
ReplyDeleteWOD 12.06
Need lots of work on rowing
Situps tabata 109