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
Blue
ReplyDeleteResults
-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
Blue
ReplyDelete4:37 min
4:27 min
4:33 min
4:25 min
*DB Snatch with 20kg
A1) 185, 195, 200, 205
ReplyDeleteA2) 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
A1 190,190,190,185
ReplyDeleteA2 13, 12, 10, 10
B1 185/8, 185/8, 185/8, 185/8
B2 27,23, 17, 16
C 12/8 x4
Zack Imboden
ReplyDeleteGold
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)
455/502/520/509
ReplyDeleteGassed out pretty early
Blue
ReplyDelete3:34, 3:40, 3:50, 3:48
Blue
ReplyDeleteAll 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.
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?
DeleteBlue
ReplyDelete4:10, 4:17, 4:26, 4:03
blue
ReplyDelete3:46,4:08, 3:48, 3:34
Kevin Ward
ReplyDelete5'7" 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.
blue
ReplyDelete5'9, 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.
Blue
ReplyDelete6'2" 180lbs
3:47, 4:10, 3:56, 4:11