Super Youth 4:30pm
(A) ME Clean
(B) HSPU-Technique, Progressions (If your proficient work to a 1RM Deficit)
(C) Individually for time-21-15-9 Wallballs 9/6kg 10/9ft, KB Swings 24/16kg, Burpee
Beginner 6am & 7:30pm
(A) Power Clean-Work within the limitations of your movement
(C) Individually for time-21-15-9 Wallballs 9/6kg 9/8ft, KB Swings 16/8kg, Burpee
(C) Individually for time-21-15-9 Wallballs 9/6kg 9/8ft, KB Swings 16/8kg, Burpee
Intermediate 6am & 6:30pm
(A) ME Clean
(B) HSPU-Technique, Progressions (If your proficient work to a 1RM Deficit)
(C) Individually for time-21-15-9 Wallballs 9/6kg 10/9ft, KB Swings 24/16kg, Burpee
(B) HSPU-Technique, Progressions (If your proficient work to a 1RM Deficit)
(C) Individually for time-21-15-9 Wallballs 9/6kg 10/9ft, KB Swings 24/16kg, Burpee
Advanced 5:30pm
(A) Individually complete Power Clean 10@60/40kg, 8@70/45kg, 6@80/50kg, 4@90/55kg, 2@100/60kg, 1@110/1@65kg alternating 5,4,3,2,1 Deficit HSPU 2x20plates/1x20plate (20min Cap)
(B) Individually for time-21-15-9 Wallballs 9/6kg 11/10ft, KB Swings 32/24kg, Burpee
Focus- (A) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range. If you don't have a deficit work standard or banded with the lightest band possible (C) A good old fashioned CrossFit Workout, work at an intensity that makes you feel uncomfortable
(A)
ReplyDelete75 - missed
72.5 - got
75 - got
PB at 75
(B) 15:06
Burpee's knocked me for 6. Heaps of missed wall-ball reps.
(A) I just practiced HSPU instead of doing the requested reps:
ReplyDelete40kg, 45kg, 50kg, 55, 1x60 wound back to 55 for the remainder.
HSPUs need so much work, I should have the strength but I definitely don't have the technique.
(B) 9:48 - the KB was supposed to be the 'rest' but it felt so heavy I struggled to get 5 unbroken.
Did this on Saturday
ReplyDelete(A) 75kg Clean (equal previous PB)
(C) 10:36