Pre:
MWOD
Pose practice
Practice WOD movements...
WOD:
"Helen"
3 Rounds for time:
400m Run
21 KB Swings @24kg
12 Pull-Ups
Post:
Bookbag band distraction (shoulder)
Heel Smash
Matt: 9:11 last time (11:30)
Sam: 8:48
Good Job you s.o.b!!
Friday, June 14, 2013
Thursday, June 13, 2013
LPO 4
Pre:
Bottom and Overhead Position
Barbell Positions
WOD:
6x Complex of 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats
6x Complex of 3 Hang Power Cleans-3 Jerks
5x5 Snatch High Pulls
5x5 Back Squat (speed)
Post:
World's Greatest Stretch/ Hollow Rocks
Matt:
Complex 1 @50kg
Complex 2 @70kg
Sn. High Pulls @50kg?
Back Squat @100kg
Notes: More knee flexion needed
Bottom and Overhead Position
Barbell Positions
WOD:
6x Complex of 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats
6x Complex of 3 Hang Power Cleans-3 Jerks
5x5 Snatch High Pulls
5x5 Back Squat (speed)
Post:
World's Greatest Stretch/ Hollow Rocks
Matt:
Complex 1 @50kg
Complex 2 @70kg
Sn. High Pulls @50kg?
Back Squat @100kg
Notes: More knee flexion needed
Tuesday, June 11, 2013
Weaksauce
Pre:
MWOD: Hips/Shoulder (band distraction)
4x of this complex; 3 Snatch High Pulls 3 Hang Power Snatch 3 Sn. Push-Press 3 Sn. Balance @12kg
4x of this complex; 2 Angel Drops 2 Sots Press @22kg
WOD:
Snatch (From High Hang) 3@60%, 2x3@70%, 2x3@80%
Clean Pull 4x4 @80%
4 RM Front Squat, then 4x4@90% of 4RM
Post:
MWOD Rack position
HSnatch-48kg-56kg-56kg-62kg*-62kg*(F2 vid)
Clean Pull-82kg*(vid)
Front Squat-98kg, 88kg-88kg-88kg-88kg
*lowered the weight 2kg
*weak from a virus
MWOD: Hips/Shoulder (band distraction)
4x of this complex; 3 Snatch High Pulls 3 Hang Power Snatch 3 Sn. Push-Press 3 Sn. Balance @12kg
4x of this complex; 2 Angel Drops 2 Sots Press @22kg
WOD:
Snatch (From High Hang) 3@60%, 2x3@70%, 2x3@80%
Clean Pull 4x4 @80%
4 RM Front Squat, then 4x4@90% of 4RM
Post:
MWOD Rack position
HSnatch-48kg-56kg-56kg-62kg*-62kg*(F2 vid)
Clean Pull-82kg*(vid)
Front Squat-98kg, 88kg-88kg-88kg-88kg
*lowered the weight 2kg
*weak from a virus
Thursday, June 6, 2013
LPO 3 -1RM Test
Pre:
MWOD-Bottom pos.
Quad Snatch Stretch
Angel Drops and Sotts Press
Warm-Up sets of Snatch
WOD:
Find 1RM Snatch
Find 1RM Clean and Jerk
Post:
PM trigger point roll and lax ball tack and floss
Matt:
Snatch- 80kg (PR)
C+J-105kg (PR)
Tuesday, June 4, 2013
LPO 2
Pre:
MWOD: Tricep Smash, Bottom pos. Overhead Pos.
WOD:
8 sets: 2Power Snatch-2 Snatch Push Press-2 Overhead Squats-2 Snatch Balance
6 sets: 4 Hang Clean-Front Squat
6 sets: 1 Push-Press 3 Push-Jerks
Post:
World's greatest stretch
40kg on 1st 2 complexes
50kg on PP and PJ
MWOD: Tricep Smash, Bottom pos. Overhead Pos.
WOD:
8 sets: 2Power Snatch-2 Snatch Push Press-2 Overhead Squats-2 Snatch Balance
6 sets: 4 Hang Clean-Front Squat
6 sets: 1 Push-Press 3 Push-Jerks
Post:
World's greatest stretch
40kg on 1st 2 complexes
50kg on PP and PJ
Sunday, June 2, 2013
Grace
Pre:
MWOD Overhead
Quad Clean Stretch
Technique and Warm-Up sets Power Clean and Jerk
WOD:
2 Power Cleans And 1 Jerk @ 60%, 70%, 75%, 80% and 80%
rest 5 min.
"Grace"
MWOD Overhead
Quad Clean Stretch
Technique and Warm-Up sets Power Clean and Jerk
WOD:
2 Power Cleans And 1 Jerk @ 60%, 70%, 75%, 80% and 80%
rest 5 min.
"Grace"
30 Ground to Overhead @62kg
this is a Crossfit benchmark workout!!
Post:
10 min. Handstand work
Matt:
2 Cs 1 J-62kg-72kg-78kg-86kg-86kg
Grace: 3:43 (last time 4:13 on 18/9/13)
Saturday, June 1, 2013
Isabel
Pre:
Fast MWOD
Warm-ups sets and technique for the Snatch
WOD:
"Isabel"
this is a Crossfit benchmark workout
30 Snatches (full)
@52kg (NOT RX normally 62kg)
Post:
Lacrosse ball smash-traps, back
Matt: 7:25
last time I finished at 8:54
Fast MWOD
Warm-ups sets and technique for the Snatch
WOD:
"Isabel"
this is a Crossfit benchmark workout
30 Snatches (full)
@52kg (NOT RX normally 62kg)
Post:
Lacrosse ball smash-traps, back
Matt: 7:25
last time I finished at 8:54
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