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
A. 65kg(should I post my numbers in pounds???)
ReplyDeleteB. 117.5kg(PB)
C. 110kg
D. 75kg
E.
A. 2:37
B. 12:17 😳
Niall, Kg is completely fine. Ill do the conversions on my end. -Kyle
ReplyDeleteA. 175 (old 1 rep PR) 185 for 1 PR
ReplyDeleteB. 245
C. 225
D. 175 PR
E. A. 1:34 @ 135
B. 8:34
A.
ReplyDeleteB. 245
C. 225
D. 175
+
2:00
+
9:40 on the clock
A. 105
ReplyDeleteB. 185
C. 172.5
D. 130
+
1:33
10:52