Sunday, January 17, 2016

Monday January 18th 2016

Hey Guys, so at this point both HPA - Power & HPA Gold will be merging into one program. You may email me at Kyle@portcrossfit.com if you have any questions. This program will be driven to taper/prepare you for the crossfit open season.  
 
A. Above knee Hang Power Snatch,work to tough double taking a set 7-8 sets every 2 minutes

B. Front Squat, build to tough set of 2
C. Front Squat, 2 reps @ 93% of part B x 3 sets rest 3 min b.t sets 
D. Thruster, work to tough set of 5 reps
+
0-3 minutes: 
Complete 30 shoulder to overhead 135lb/95lb
3-completion
15-12-9-6-3
thrusters @ 95lb/65lb
Bar facing burpees 

5 comments:

  1. A. 65kg(should I post my numbers in pounds???)
    B. 117.5kg(PB)
    C. 110kg
    D. 75kg
    E.
    A. 2:37
    B. 12:17 😳

    ReplyDelete
  2. Niall, Kg is completely fine. Ill do the conversions on my end. -Kyle

    ReplyDelete
  3. A. 175 (old 1 rep PR) 185 for 1 PR
    B. 245
    C. 225
    D. 175 PR
    E. A. 1:34 @ 135
    B. 8:34

    ReplyDelete
  4. A.
    B. 245
    C. 225
    D. 175
    +
    2:00
    +
    9:40 on the clock

    ReplyDelete
  5. A. 105
    B. 185
    C. 172.5
    D. 130
    +
    1:33
    10:52

    ReplyDelete