(A) Warm Up Technique Snatch
(B) Individually complete a 3min Amrap of Max Ring Dips, 3min Recovery, 6min Amrap 10 OHS 10 KTE, 3min Recovery, 3min Amrap Max Pullups
Beginner/Intermediate
(A) Warm Up Technique Snatch
(B) Individually complete a 3min Amrap of Max Ring Dips, 3min Recovery, 6min Amrap 10 OHS 35/20kg 10 KTE, 3min Recovery, 3min Amrap Max Pullups
(B) Individually complete a 3min Amrap of Max Ring Dips, 3min Recovery, 6min Amrap 10 OHS 35/20kg 10 KTE, 3min Recovery, 3min Amrap Max Pullups
Advanced
(A) Warm Up to 80% of 1RM Snatch then it's 5 attempts for a ME. Wind the weight back for TNG 3x4@80% of ME
(B) Individually complete a 3min Amrap of 1 Ring M/U + Max Ring Dips, 3min Recovery, 6min Amrap 10 OHS 43/30kg 10 KTE, 3min Recovery, 3min Amrap 1 Bar M/U + Max Pullups
Focus- (A) TNG is touch and go (B) If you don't have a Muscle Up then just perform the max reps part
A. 73kg then 78f 4 times need to work on landing position!
ReplyDeleteB. 3 M/U + 24 dips =27
O/H + KTE =81
Bar M/U +P/U = 12
Feel I can lift the weight on snatches and cleans but finishing the movement sucks, need to practice landing position big time!
Nice work Locky that's a half kg pr on you Friday night lift.
ReplyDeleteWorked out at Crossfit Noosa
ReplyDeleteA) work to a heavy double then 4 x 2.
worked 4 sets at 160kg
B)7min amrap
7 TTB
7Box jumps 24'
9 rounds 3 reps
C) 5 x 5 M/U
4 x 4 Ring dips
A) Warmed Up Snatch To A Max Lift of 55kg tried 60kg but couldn't get out from the bottom of the squat.
ReplyDeleteB) Teams Of Two I teamed up with Gerald, 3min amrap each of max ring dips: me 30 reps Gerald 20 reps
Straight into 6min amrap combined 10 OHS 40kg 10 KTE: me 40 reps Gerald 39 reps
Into 3min amrap max pull ups: me 37 reps Gerald 45 reps I scaled my pull-ups to jumping pull-ups as I'm now where near strong enough to pull my weight yet.
Total Reps Of 211
A) Warmed up to 50kg, then;
ReplyDelete55.5kg, 58kg(f), 58kg, 60.5kg(f),60.5kg(f)
Felt strong enough tonight just really wobbly.
3 rnds TNG 4 x 45kg all ifts successful.
B)i) Max Ring Dips 10 (RXD)
ii) 6 min AMRAP 2nds + 16reps (RXD)
iii) Max Pull Ups 30 (RXD)
A) PB 30kgs full snatch equal to power snatch now, Need to work on the overhead squat.
ReplyDeleteB) Teamed up with Monique
Max ring dips using yellow band 18, Monique got 15
OHS + KTE got 80 reps
Max pull ups 22, Monique got 13
Total reps 148
(A) Warmed up to 30kg, then 35, then wasted all my lifts trying to get 37.5.
ReplyDeleteAttempted muscle ups in between sets, still no love. It feels so close, yet so far.
TNG @ 30kg all successful.
(B) i. Max Ring Dips 19
ii. 3 rounds + 1 (61 reps)
iii. Max Pull Ups 27 - I felt pretty good on pullups, except for coming close to ripping.
Total reps 107.