(A) Warm Up Technique Clean
(B) Individually complete a 15min Amrap of 1 Rope Climb, 10HR Pushup, 10KB Swing 24/16kg, 10 WallBall 9/6kg 10/9ft
(C) Mobilize
Beginner/Intermediate
(A) Warm Up Technique Clean
(B) Individually complete a 15min Amrap of 1 Rope Climb, 10HR Pushup, 10KB Swing 24/16kg, 10 WallBall 9/6kg 10/9ft
(B) Individually complete a 15min Amrap of 1 Rope Climb, 10HR Pushup, 10KB Swing 24/16kg, 10 WallBall 9/6kg 10/9ft
(C) Mobilize
Advanced
(A) Build to 80% of 1RM Clean then it's 5 attempts for a ME. Wind the weight back for TNG 3x4@75% of ME
(B) Individually complete a 15min Amrap of 1 Rope Climb, 10HR Pushup, 10KB Swing 32/24kg, 10 WallBall 9/6kg 10/9ft
(C) Mobilize
Focus- (A) TNG is touch and go (B) If you cant swing the bell unbroken then scale the weight. (C) Spend 20mins working the limitations of mobility in movements
Trained at Crossfit Broad Beach
ReplyDeleteA) warm up to a heavy 3, power clean then 3 x 3 not TNG
3 @ 85kg
3 @ 90kg
3 @ 90kg
B) ME squat clean thruster in 15 attempts
max was 85kg
i can feel my clean improving, in particular keeping my elbows high :)
C) work on mobility for the opens
A) Warm up to 80kg then;
ReplyDeletei) 85kg
ii) 90kg
iii) 95kg
iv) 97.5kg (f)
v) 97.5kg (f)
3rnds of 4 TNG @ 72.5kg
B) 5rnds + 1 rope climb (28kg KB)
A) worked to 72kg clean felt good just need to get my elbows higher still very tight through my triceps
ReplyDeleteB) 7rnds + 10 (24kg KB) my rope climb was scaled.
(A) ME 55kg, cleans are usually my strength but I just couldn't get my form last night at all.
ReplyDeleteTNG @ 42.5, felt heavy, especially on the last round.
(B) 5 + 21 Rxed
That 24kg felt so heavy from round 1! But I'm happy I went all rounds with it, even though it was a bit off balance for the last few swings!
ME 70.5kg (PB only by half a kg but ill take it!!!)
ReplyDeleteTNG @ 52.5kg
(B) 7+27
all wall balls and swings unbroken
Took Wod cruzie tonight saving myself for friday
I just read what you wrote after I published it..... we are twinning
Deletea) pb of 39.4 ......
ReplyDeleteb) 6+3 rounds took it easy tonight