A1- 3x3 Split Jerk- 185 for all sets, pressed out alot on the first two sets, last set felt fast and not much press out at all, need to work footwork and staying balanced on the landing
B1- 3x Max Strict Negative Parallette HSPU- neg/press/neg/fail each set, head below parallette's each rep
B2- 3x25 GHD sit up- rest 2 min- fast and UB
C1- 10 min AMRAP- 30 double unders, 15 push press (35# kb's or db's)- 8 rounds + 23 du's, with 1 pood kb's
D1- Minimum 15 min mobility work- primary focus on hips and shoulders- done, hip flexor feeling better
Video link for B1- http://media.crossfit.com/cf-video/CrossFit_AF_Summit_TuckerNegatives.wmv
Zac- 185, 205, 215 X3
ReplyDelete6rnds+9DU
Ashley- A1- 97/97/107
ReplyDeleteB1- did 3x3 negative HSPU on floor
B2- UB
C1- 5 rounds + 29 du's with 25# db's
D1- done
A1- 100/100/105 Felt good once I warmed up more. Probably could've increased the weight. Dip drive was decent especially on the last set.
ReplyDeleteB1- max kipping hspu 3/3/1- Shoulders totally fatigued by this point after attempting parallette hspu negatives without much success
B2-UB
C1- 4 rounds+8 du's with 26# KBs. First time attempting this movement with KBs. Felt weird and had a difficult time getting a rhythm going.