Probably the only snappy jerk from today. 70kg for a 2 X 3. (Shown) Built up to 80.
It was awesome to get a session in with my brother at his gym down at Duntroon.
Did some squats and jerks and then hit a WOD.
10-8-6-4-2 descending ladder of:
Burpee box jump overs
DB snatch (each arm).
HAPPY TUESDAY YALL 🏋🏽♀️🎅🏽🎄
Today’s workout was all about press and I loved it. Split jerks and push press have to be one of my favorite movements. Basically throwing some heavy weight in the air is always a fun time. Started off with some split jerk technique work then worked up to some heavy spilt jerks. Following that we moved onto an AMRAP it was a killer but we all pushed through and worked hard. I don’t know why but I can’t lock out my arms and it is so annoying they just won’t go straight so if anyone knows anything that will help me there let me know ! •
Part A. Every 60 seconds 3 split jerks for 6 sets.
Every set add weight and build to heavy split jerk.
I started off at 75lbs and built up to 125lbs. On my last set I missed my third rep so I ended with 115lbs. Pretty disappointed that I couldn’t lock it out but I’ll get it next time forsure. •
Part B. 7 Min AMRAP (75lbs)
3 Bar facing Burpees
15 S2OH ........ Total would be all reps completed at the end.
My total was 75 Reps
#crossfit#crossfitgirls#crossfitlife#crossfitter#crossfitinfernal#bootyfordays#shoulders#spl#splitjerk> #splitjerk #workhard#wodoftheday#motivatedfitness#motivation#fitness#fitnessgirl#fitspo
Some light power cleans and C&Js from the wee early hours of this frigid morning. I also wanted to share this awesome breakfast I made yesterday: sprouted grain taco pancakes!
Arrowhead sprouted grain pancake mix, made with milk, eggs, canola oil, and orchard pond wildflower honey. 3 pastured eggs, 4 slices peppered turkey bacon, cheddar cheese, and maple syrup. All organic except the bacon. Fold the pancake around everything else and, presto! It's a taco! It was glorious...
Just a small reminder... Happiness is priceless ✌🏻✨
PURE STRENGTH FOR PURE POWER 🔥
Overall strength is important for your lifts & if you happen to have any imbalances your lifts suffer ❌
Today accessory work was
1. Stiff Leg Rack Pulls ( worked up to 100 KGS and dis volume work with 80 KGS) (This workout targets your lower back/Core/Hips/ Hamstrings ) the reason we did StiffLeg is to really get the hamstrings and Glutes to work in there (quad dominant fellows this is for you )
2. Overhead plate walking lunges ( Nothing heavy 10 KGS in each hand) this works Pure stability & Ofcourse helps with your overhead lifts whatever they may be )
3. Peralites push-ups works Lower pecks and front delts for more push motion which works wonders for your SplitJerks&Benchpress ( Get yours from @it_sviolet & @jdelgado5304 )
4. Lastly dips ( Narrow stance ) to really target your triceps! Toes much touch the floor !Everybody needs strong triceps 😉✌🏻🤘🏻
Believe in the pony 🍩🐴
Some days it clicks. Other days it doesn’t. It’s just good to see what you need work on daily. Hard pills to swallow in any area of life but very necessary! I got pissed after my 2nd Fail!! #KeepGoing#CreateThePath#SplitJerks
- Power clean + hang squat clean + jerk
- 5×59% (50kg/110lbs)
- 5×65% (55kg/121lbs)
- 5×71% (60kg/132lbs)
- 5×76% (65kg/143lbs)
- 3×82% (70kg/154lbs)
- 3×88% (75kg/165lbs)
10 Deadlift 50% (92,5kg/204lbs)
10 Bar facing burpees
Result: 4 rounds = 120 reps
Butterfly pull ups
- 30 accumulated as low sets as possible
- 3 sets, max in a set: 14
Split jerk and push press training. Shoulder to overhead is one of my weaknesses and I have to get jerk stronger in order to reach 100kg in C&J. Now C is no problem but J is still 15kg away. Butterfly pull ups start to get better because I figured out that how to keep a good straight body form.
#crossfit#crossfitweightlifting#crossfitconditioning#metcon#wod#pow#powerclean> #powerclean #hangsquatclean#hangcleans#splitjerk#splitjerks#pushpress#pushpresses
Grind through push through and the hard work will reward you 🙏🏻
Three C&J PRs in one night 🙌🏻 a missed one but still a clean PR 🤛🏻 Front squats : 90 KGS
Clean&Jerk attempt 1 : 55 KGS
Clean&Jerk attempt 2:57.5 KGS
Clean&Jerk attempt 3:60 KGS
Clean PR ( Failed C&J) :67 KGS
قولو مشاالله ✌🏻& Believe in the pony 🐴🍩