Tuesday, August 19, 2014

Wednesday August 20, 2014:

HPA-Gold:
A1. Bench Press Cluster; [3.3.3]x4; rest 10s/90s
A2. AMRAP UB Strict Pullup; rest 90s x4 sets
B1. Pendlay Row; 8-10x4; rest 90s
B2. AMRAP UB Ring Pushups; rest 90s x4 sets
C. Powell Raise @2020; 8-10x4; rest 60s b/w arms

HPA-Blue:
For Time @80-85%
400m Run
7/7 DB Snatch (40/25#)
15 BJ Step Down (24/20")
15 Situps
60m Bear Crawl
Rest = work x4 sets
*Do sets 2&4 in reverse order

HPA-Grid:
Snatch Pull-jerk skill- short gymnastic tester 
A) Halting Snatch DL . Snatch Pull, 1.1 @ 90%RM x 6 sets rest 1m30-2min
B) Split Jerk, 3-3-2-2-1-1 rest 1m30-2min
(3's @ 50%RM, 2's @ 55%RM, 1's @ 60%RM)
+
For time:
21-15-9
Kipping Handstand push ups
CTB Pullups  


14 comments:

  1. Blue

    Results

    -3:52
    -4:10
    -4:20
    -4:29
    *Completed DB Snatch w/45# no 40#

    *Legs got heavy fast sets 2&4 were tough with the run at the end. Maybe came out to hard on the 1st set thus to big drop off from set 1&2.

    *Once I saw the trend of my drop off I really had to hustle to keep set 4 under 4:30

    ReplyDelete
  2. Blue

    4:37 min
    4:27 min
    4:33 min
    4:25 min

    *DB Snatch with 20kg

    ReplyDelete
  3. A1) 185, 195, 200, 205
    A2) 14, 13, 13, 13
    B1) 135(10), 135(10), 135(8), 135(8)
    B2) 30, 27, 27, 24
    C) 15 (10), 20 (8)x 3

    ReplyDelete
  4. A1 190,190,190,185
    A2 13, 12, 10, 10
    B1 185/8, 185/8, 185/8, 185/8
    B2 27,23, 17, 16
    C 12/8 x4

    ReplyDelete
  5. Zack Imboden

    Gold

    A1) 155-175-185-195
    A2) 14-10-10-8
    B1) 135(10)-145(10)-155(10)-165(10)
    B2) 22-16-12-10
    C) 5# (10) -5# (10) -10# (10) -10# (10)

    ReplyDelete
  6. 455/502/520/509

    Gassed out pretty early

    ReplyDelete
  7. Blue

    All four sets between 4:16 - 4:20. Used a 24kg/53lb kettlebell for the snatches and did a 400m row in place of running because of a foot injury.

    ReplyDelete
    Replies
    1. ps, I didn't injure my foot in Crossfit, but yoga. I've definitely hurt myself more there than at my box. You'd think it would be the other way around, right?

      Delete
  8. Kevin Ward
    5'7" 165lbs

    BLUE:

    3:45, 4:25, 4:01, 4:20


    find the exact pace for 80% was difficult. Possibly too hard for the first round and too light for the second.

    Diet and sleep were horrible yesterday. Only had breakfast, and about 4 hours of sleep the night before.

    ReplyDelete
  9. blue
    5'9, 185

    3:51, 4:13, 4:02, 4:12

    Trying to slow myself to 80% was the hard part, the conscious effort I had to make in order to not push at 100% made the movements feel cumbersome, heavy, and mentally taxing. This was especially prevalent in the bear crawls, sit-ups and snatches where I haven't developed as strong of a rhythm as I have for running and box jumps.

    ReplyDelete
  10. Blue
    6'2" 180lbs

    3:47, 4:10, 3:56, 4:11

    ReplyDelete