Sunday Nov 2 2014 – Comp Group

Sunday Nov 2 2014 – Comp Group

Wow it November already, time to get some solid training in.

Warmup

500M @ 70% effort

 

 

20 Push Ups

Lunges

20 Situps

Toy Soliders

2 x 30 Sec Planks

Long Jump

10 Strict Pullups, break up as you need

 

Alertnating Tabata

  • Bar Hang
  • Squat Therapy

HandStand Press out work 10 x 2

Lifting

5 x 3 Snatch Press, dowel/barbell

 

5 x 3 Snatch Drops, dowel/barbell

 

Snatch heavy single, then 5 x 1 @ 75% of highest

 

Clean and Jerk heavy single, then 5 x 1 @ 75% of highest

 

Some great improvements on Jerk positioning today

 

Partner workout, thanks to CrossFit 709 for the inspiration.

2 person/3 person

30/45 Shoulder to Overhead 135/95 or 95/65

*The non-working partner needs to hold the bar overhead

30/45 T2B

*The non-working partner needs to hang off the bar

40/60 Front Squats 135/95 or 95/65

*The non-working partner needs to hold the bar in the Front Rack position

40/60 Pull Ups

*The non-working partner needs to hang off the bar

50/75 DeadLifts 135/95 or 95/65

*The non-working partner needs to hold the bar in the top of the deadlift

50/75 Partner Burpees

 

 

The ladies showed us how to rip though this workout today

 

All in all a fun, day with some great improvements being made.

CFC - Author

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