Super Youth 4:30pm
(A) Shoulder Stability & Strength Warm Up
(B) Build to a 1RM Push Jerk
(C) Individually complete 5 Jerks 50/35kg, 5 Rope Climbs, 4 Jerks 50/35kg, 4 Rope Climbs, 3 Jerks 50/35kg, 3 Rope Climbs, 2 Jerks 50/35kg, 2 Rope Climbs, 1 Jerk 50/35kg
Beginner 6am & 7:30pm
(A) Shoulder Stability & Strength Warm Up
(B) Technique Push Jerk
(C) Individually complete 5 Jerks 40/30, 5 Pullups, 4 Jerks each 40/30, 4 Pullups, 3 Jerks 40/30kg, 3 Pullups, 2 Jerks 40/30kg, 2 Pullups, 1 Jerk 40/30kg
Intermediate 6am & 6:30pm
(A) Shoulder Stability & Strength Warm Up
(B) Build to a 1RM Push Jerk
(C) In teams of 2 complete 5 Jerks each 60/40, 5 Rope Climbs as a team, 4 Jerks each 60/40, 4 Rope Climbs as a team, 3 Jerks 60/40kg each, 3 Rope Climbs as a team, 2 Jerks 60/40kg each, 2 Rope Climbs as a team, 1 Jerk 60/40kg
Advanced 5:30pm
(A) Shoulder Stability & Strength Warm Up
(B) Deficit HSPU Find your 1RM.
(C) Individually complete 5 Jerks 60/40, 5 Rope Climbs, 4 Jerks 70/45, 4 Rope Climbs, 3 Jerks 80/50kg, 3 Rope Climbs, 2 Jerks 90/55kg, 2 Rope Climbs, 1 Jerk 100/60kg
Focus- (A) This needs to be completed in the warm up area before we start (B) Strict (C) This workout is a modified workout from the 2011 CrossFit Games. It is heavy as it was programmed for the elite. Scale as needed and use stands.
No deficet HSPU, had a go at 10plates an struggled.
ReplyDeleteWOD failed 2 attempts at the 100kg (need to practice more jerks). 20mins cut off.
1RM push jerk got 48.5 PB
ReplyDeleteFinished wod 3:05
Did pull ups instead of ropes as not enough ropes
trained with jody and the rest of the guys at 730pm class
ReplyDelete1rm c&j 120kg
3 attempts at 130kg, missed the jerk each time. very close on the 1st and 2nd attempt
conditioning 10.17
added 2.5kg to each weight and did an extra 6 rope climbs at the start
HSPU - Strict Deficit - 2x 10kg plates
ReplyDeleteWOD - changed my weights to
5@ 45
4 @ 50
3@ 55
2@ 60
1 @ 65
finished in time frame
- MAJOR lesson learnt - do not wear lifting shoes when doing rope climbs , you get stuck coming down
worked at crossfit shanghai
ReplyDeletedid Murph
1.6km run
100 pullups
200 HR push ups
300 air squats
1.6km run
for time
37:03