Super Youth 4:30pm
(A) Rope Climb Technique & Progressions
(B) Build to a 1RM Clean
(C) Individually 4 Rounds of 5 Push Jerk 60/40kg, 3/2 Rope Climb 15/12ft
Beginner 6am & 7:30pm
(A) 1 Power Clean + 1 Front Squat-Work within the limitations of your movement
(B) Individually 4 Rounds of 5 Push Press, 5/3 Scaled Rope Climbs
Intermediate 6am & 6:30pm
(A) Rope Climb Technique & Progressions
(B) Build to a 1RM Clean
(C) Individually 4 Rounds of 5 Push Jerk 60/40kg, 3/2 Rope Climb 15/12ft
Advanced 5:30pm
(A) Clean-Build to 90% 1RM then 3 attempts for ME
(B) Individually 4 Rounds of 3 Jerk @ 80% 1RM, 1 Legless Rope Climb 15/12ft
Focus- (A) Warm Up with some Tall Clean (B) Use Racks. Start from a seated position
(A) ME 55kg - failed on the 57.5, but got close and had my first fall while doing a lift. To be honest, I think I need to fall over more to know that its ok!!
ReplyDelete(B) Jerks @ 45, maybe 3-4 pulls with no legs from standing, normal rope climb after. 7mins something? Result = smashed arms. Brendan is insane with the legless climbs!!
(C) Tabata D/U & Med Ball sit ups 139 / 58
Loving the Tabata!!
worked at Vault Crossfit
ReplyDelete5 rounds individually for time
250m row
25 BJ24'
25 WB
2min rest
add all round scores together
total 15:16
the rower killed me. something i need to work on!