Monday 6th September 2010
‘Experienced’
A. Snatch – 80% x1x5 B. Clean & Jerk – 80% x1x5 + C1. OHS – 80% x5; rest 10sec x5 C2. C2B pull up, 25reps; rest 3min x5‘Beginner’
A. Mid hang clean – x3x5 B. OHS – x5x5 C. Strict pull ups – amrap x3Post your training notes to comments
CrossFit on a low CHO- paleo diet
Smash Clash results are up. B32 athlete Bilko came in 2nd place! Group hug? Maybe Bilko can be little spoon.. Just kidding. Canberra Times Fun Run is on this coming week end and we have a few special workouts planned around it! Stay tuned for more info. The B32 Snatch clinic is on Saturday 25th September – don’t miss it, places are limited. Double training day tomorrow.
Eat right.
Rosko
Posted on September 5, 2010, in Daily Group Training. Bookmark the permalink. 10 Comments.
A: 30, 35, 40, 45
B: 32.5, 35, 37.5, 40, 40
C: o band
Notes:
- pwo: 30g WPI
- 1hr: eggs, bacon, avocado
- OHS PB (felt like w capacity)
- grip strength meant finished cleans before 5th set
C: 16, 14, 9
A. Mid hang clean – x3x5
35, 40, 42.5, 45, 47.5
B. OHS – x5x5
20, 22.5, 25, 30, 32.5
C. Strict pull ups – amrap x3
orange band
11, 8, 6
Mon am
Shoulders still sore
A – tech work
B – tech work
focused on correct pulling
C1 & C2 mod
5 Rounds
5 x OHS @ 30kg
5 x C2B dead-hang 31×1
1 min rest b/w rounds
bonus
Tabata jump rope – this was fun
shoulders feel OK. Still tender, so didn’t want to put too much stress on them.
MD
A. snatch 52.5kg x1x5
B. C&J 67.5kg x1x5
C1. shoulder was cranked so subbed in front squat 80kg x5x5
C2. C2B pull ups 25×5 (all unbroken!)
A. 47.5x1x5
B.65x1x5
C1. 62.5x5x5
C2. 18/7-15/5/5-12/3/5/3/2-10/5/4/3/3-10/4/34/3/1
Morning:
MobilityWOD.com 10min hip extension flexibly
10 mins “skills and drills with jump rope, gymnastic rings”
5km bike ride to get spare key as sum1 locked himself out of the house this morning…. :S
B32 WOD
‘Beginner’
A. Mid hang clean – 55,60,65,70,80 new PR(Broken 2 good reps,1 fail at bottom of squat, leaned back and lost it,1 good rep)
B. OHS – 30,40,45,50, 55 new PR
C. Strict pull ups – amrap x3 (4 overhand, 5 underhand with assistance, 7 underhand with more assistance)
Thanks for the help Rosco, and well done to the crew who were there
A. Mid hang clean – 22.5, 25, 25, 25, 27.5
B.OHS substitute (Can’t remember what this was called!) 22.5, 22.5, 25, 25, 27.5
C, pull ups – blue band + assistance 12, 10, 8
cheers
Gail
Gail. Snatch Grip Push Press is what we used.
A – 47.5 kgs
B – 67.5 kgs
C – 60 kgs and pull ups with red band