Monday, July 22, 2013

3RM KB OHS, Snatch Ladder, Box Jumps & Russian KB Swings


Super Youth 4:30pm


(A) KB OHS-Technique, Progression(If your mobility allows, work a 3RM, if not work mobility)
(B) Individually complete Snatch 10@30/20kg, 8@40/25kg, 6@50/30kg, 4@60/35kg, 2@70/40kg, 1@80/45kg

(C) Individually for time-30, 20, 10 Box Jumps 24/20", Russian KB Swings 28/20kg

Beginner 6am & 7:30pm
(A) Snatch-Work within the limitations of your movement

(B) Individually 15min Amrap-10 Box Jumps 24/20", 10 Russian KB Swings 24/16kg, 10 Double Unders

Intermediate 6am & 6:30pm

(A) KB OHS-Technique, Progression(If your mobility allows, work a 3RM, if not work mobility)

(B) Individually complete Snatch 10@30/20kg, 8@40/25kg, 6@50/30kg, 4@60/35kg, 2@70/40kg, 1@80/45kg

(C) Individually for time-30, 20, 10 Box Jumps 24/20", Russian KB Swings 28/20kg

Advanced 5:30pm

(A) 3RM KB OHS

(B)  Individually complete Snatch 10@40/30kg, 8@50/35kg, 6@60/40kg, 4@70/45kg, 2@80/50kg, 1@90/55kg

 (C) Individually for time-30, 20, 10 Box Jumps 30/24", Russian KB Swings 32/24kg

Focus- (A) 3 Reps both sides (B) The goal is unbroken Touch N Go reps (C) 30 Box Jumps then 30 Swings, 20, 20 , 10, 10  (C) Aim for unbroken reps. A broken rep on the box jump is when you rest at the bottom. Rest at the top then rebound.
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5 comments:

  1. BrowneyJuly 22, 2013 at 4:38 PM

    OHS - 24kgs
    Snatch - finished at 70kgs. Just couldn't touch an go them.
    WOD 5:36 RXD.

    ReplyDelete
  2. JakeJuly 22, 2013 at 6:40 PM

    Super Youth

    (A) Struggled with the mobility of holding the KB overhead. Kept coming onto my toes and struggled with depth.

    (B) Female Rx'd weights

    (C) WOD - Box: 12 + 20kg plate, KB: 24kg

    Realised just after the WOD I stuffed up the format, did
    30 BJ, 30 Swings, 20 BJ, 20 Swings, 10 Swings, 10 BJ

    4:08 time

    ReplyDelete
  3. UnknownJuly 23, 2013 at 9:21 AM

    (A)OHS was hard, really showed my lack of mobility. 16kg right arm, 12 kg left.

    (B) 10x30, 5x35 + 3x30, 6x30, 3x35 + 1x30, 2x30, 1x35
    TNG was taxing, at least happy to get a few at 35 and kept going back up to challenge myself.

    (C) 7:09 Rxd

    ReplyDelete
  4. MelJuly 23, 2013 at 10:02 AM

    3rm OHS 24kg
    b) made the 2@50kg (Which is the weight I usually get in Olympic lifting comp) failed the 55kg jumping forward :(

    c)6.36

    d) tabata double unders 193

    ReplyDelete
  5. UnknownJuly 25, 2013 at 11:59 AM

    A) 32kg KB
    B) Failed on the 60kg and continued at that weight
    C)5:43 RXD

    ReplyDelete

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