Saturday 7th July - 2012

O-Lift CJ tech..intense + Snatch intensive (low) + CF style grinder/Aer tempo/CP aspects

A.Power clean.Push jerk, build to a heavy single - NOT A 1RM
B.Split jerk @ 80% split jerk RM, 1 perfect rep every min for 7min
C.Muscle Snatch, 1 tough rep every 30sec for 5min

+

The Tumbler
50 push ups
25 Hang power snatch @ 40kg
Run 600m
25 Hang power snatch
50 Push ups

Notes:

Program was considerably changed this Saturday, trained with my mate at crossfit wellbeing, did part A and the tumbler although did what is documented below;

A.Built to 95kgs, not 1rm as could've went to a 100kg felt maybe even 102.5kgs in me.
B. Practiced technique under his coaching
C.Did not complete

Wellbeing AMRAP;

5min AMRAP
15 T2B
15 Wall balls   >> 4 rounds completed

rest 1min

4min AMRAP
10 ring dips    >> 4 rounds completed
15 pull ups

Rest 1min

1min AMRAP  >> 16 strict HSPU
HSPU

 The Tumbler:


10.53min, this was tough shoulders and biceps were fried from earlier training, felt okay just last push ups killed me!