A. 15 mins to est a 1 rm Clean and jerk
B. AMRAP 4 – Clean and Jerks at 80% of A. – rest 1 min
C. AMRAP 3 – Power Clean and Jerks at 70% of A – rest 1 min
D. AMRAP 2 – Hang Cleans at 50% of A.
Great work on our hang snatch today #TeamQuwwa some really good improvements.
A little CrossFit benchmark for our midweek fix!
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
SCALE PULL UPS WITH BANDS,RING ROWS or PULL DOWNS
test week continues and after a strong PB day I’m stoked to see what the rest of the week brings!! Well done team
Remeber test week brings lower volume but the intensity should still be high!
A. Strict press 1rm
B. AMRAP 15 –
15 Kettlebell swings
This week sees us runnng a few tests, these Re just data points to see how our training is going. Volume will be less but intensity should still be high.
15 mins to est a 2 RM Back squat – 3 Rm if less than 6 months training unless coaches deem safe.
15 mins to est a 1 rm Deadlift – 3Rm if less than 6 months training unless coaches deem safe.
Clean drills 1×3
Hang clean – 8×1 build to max
Back squat 10 min to est a 2RM
A. Tempo Deadlift 40×2 8 sets total to build to a max triple
B. Emom 15 –
1. 30 sec ME Double unders/skips
2. 6x Hang power clean 70/40
3. 5-7 x Strict toes to bar
Clean and jerk drills
Clean pulls to knee 5×5
Power clean from hang and push jerk 10×1
Side bends x20
Strict press x10
A. Back Squat – 15 mins to establish an 8 rep Max
B. Emom 14 –
1. Strict pull up x 5-10
2. 8-10 box jump
Clean Drills 1×3
Clean pull from Hip 5 x 10
Clean from mid shin plus split jerk 7×1+1
Back squat 5x 8
strict pull ups 5×5-10
Reminder that Quwwa barbell will run at 8 am tomorrow morning
Push press 5 sets of 8 reps – after warm up build to max in 5 sets
4 sets of 750 m row @ 80-85% rest 90 secs between sets- aim is to achieve the same or better per set
A. Hang Power Snatch – 5 sets of 3 reps – rest as needed in between sets build to heaviest set in 15 mins
B. For time – 400m run 50 kettlebell swings 200m run 50 kettlebell swings 400m run 50 kettlebell swings
Clean drills 1×3
Hang clean 6 sets to max single
Rack jerk 6-8 sets to max single
Front Squat 6 sets to max triple
Strict Press 5 sets of 10 reps – all 5 sets at same weight.
AMRAP 12 – 250 m row ,15 wall balls ,10 toes to bar
Snatch drills 1×3
Snatch roll under 3×5
Snatch balance 5 x 3
Snatch pull to Snatch 10 x 2+1
4 round finisher
barbell squat jumps x 10
plate rows x15
oh extension x 12-15
As from next week Tuesday barbell will be at 8am.