Super Youth 4:30pm
(A) Handstand Push Up Technique & Practice
(C) Indvidually complete 5 Rounds 3 HSPU, 20 Double Unders
(B) Deadlift 5@85, 3@90, 1+@95%
(C) Indvidually complete 5 Rounds 3 HSPU, 20 Double Unders
Beginner 6am & 7:30pm
(A) Deadlift-Work within the limitations of your movement
(B) Indvidually complete 5 Rounds 2 Wall Walks, 20 Double Unders
Intermediate 6am & 6:30pm
(A) Handstand Push Up Technique & Practice
(C) Indvidually complete 5 Rounds 3 HSPU, 20 Double Unders
(B) Deadlift 5@85, 3@890, 1+@95%
(C) Indvidually complete 5 Rounds 3 HSPU, 20 Double Unders
Advanced 5:30pm
(A) Indvidually complete 50m Handstand Walk for time
(B) Deadlifts-EMOTM for 4mins 4 Reps @ 80% of 1RM.
(C) Indvidually complete 50 HSPU for time
Focus- (A) If you don't have Handstand walk then practice (B) 2nd last round of EMOTM then the heavy stuff is coming in with the conditioning (C) Every time you break or come off the wall it's 30 Double Unders
(A) 50m handstand walk 4.58
ReplyDelete(B) Used 125kg as my 80%. Worked with Kerry tonight, just unloaded her bar for my goes
(C) 21, 28, 34, 42, 49, 50. 4/5 sets du's unbroken. 7.32
I'm so glad I came to train tonight, even just to work on handstands.
ReplyDelete(A) Focused on trying to get my feet off the wall, and stop before the wall. Not great, but working on it.
(B) Worked with Mel off 88kg - both finished before 30secs every round!
(C) 15, 8, 7, 11 , 4, 5 - so annoyed about having to stop with 5 reps to go!
Wow 3 of my most hated exercises on the same night.
ReplyDeletePracticed Handstand holds, while watching Luke an Rookie walk along the ceiling.
Deads with Rookie @ 150kg and struggled with them every step, it's not the lift, it's the touch n go
C. Well I thought the focus was on the DUs which is shy I got 10 Rnds.
Didn't make the cut off on the HSPU buy got to 40 something.
worked at vault Crossfit
ReplyDeleteA) Full Snatch EMOTM for 10mins 3 reps
worked at 50kg
B)3 rounds
200m, 400m, 800m runs
15 KB swings @ 24kg
10 Push press @ 50kg
cant remember time