Competitor/ Olympic Lifter WOD 7.31.12

CF Competitors
BB Gymnastics

1) 7X1 Snatch off High Boxes DEMO VIDEO(at hip) – heavier than last week, rest 60 sec.
2) 7X1 Clean & Jerk off High Boxes DEMO VIDEO(at hip) – heavier than last week, rest 60 sec.
Strength

*The Back Squats are based off of YOUR THREE REP MAX

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed

To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 Pullups

Olympic Lifters
1) Snatch 1×2@75%, 1×2@80%, 2×1@85%, 1×1@90%, 1×1@85%
2) Clean & Jerk 1×2@75%, 1×2@80%, 2×1@85%, 1×1@90%, 1×1@85%
3) Front Squat 2×5@75%, 3×5@80%
4) Snatch Shrugs from high blocks 5×6@115%
5) Hyper Extentions 15/12/10
6) Toes 2 Bar 3×10

Wod 7.30.12

Competitor WOD
Taken from The Outlaw Way
BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendelay Rows – heavy, rest 60 sec.

Conditioning

1 Minute ME Bar Muscle-Ups (scale as needed)

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups (scale as needed)

Score should be reported as total Bar MU & time for the triplet.

Olympic lifters

1. Snatch 3 + Snatch Pull 2 : 2×5@75%, 3×5@85%

2. Power Clean 1+ Hang Squat Clean 1+ Clean 1 : 2×3@70%, 3×3@75%

3. Back Squat 5×6@75%

A)Box Jumps 3×5 rest 30 sec.
B)Chinups 3×10 rest 30 sec.

20 min of sled work 1:3 work to rest or wind sprints 10×100 work to rest 1:3

3,2,1 GO!

This page will be dedicated to the custom programming for the competitors training at CrossFit Hartford. I will be publishing some of the scientific theory’s and philosophy behind what it is we will be doing. Hope you all enjoy the ass stomping your about to get! See you in the gym!

Also a reminder of the info shared during our little powwow we had at the end of class today.

1) Buy some lifting shoes. Yes they are expensive but so is spine and knee surgery.
-Nike Romelaoes are the best and Adidas adistar are second in my book. Anything else is just not as good (especially those Rebok CF Oly’s they suck!)

2. If you want to compete not just say you want to compete, get your ass in the gym. Be prepared to spend 90 minutes or more multiple days a week training. We offer multiple classes and extended hours specifically for you all several days a week. “But my schedule doesn’t work with those times”. If you are serious your schedule will be built around our training, that is walking the walk people.

3. TRAINING CAMP – Will be announced soon this will be a very intense weekend so get your ass training so you don’t die! Expect to do multiple Wod ‘s each day, with a shit ton of Barbell and Gymnastic skill work coupled with some lectures and round table discussions on Programing and how it’s done.

4.Time to get to work and win some shit!