Masterpiece number two…
WOD 130527:
*Group #3 will have a completely different template for your deload week. It will be listed after the standard daily template.
BBG
1) 10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 70% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4 rounds for total working time of:
100m Shuttle Sprint (20m sections)
20 KBS 32/24kg
20 BB Reverse Lunges (alternating – front rack) 95/65# DEMO VIDEO
Rest – 2:1
*All efforts should be at 100% intensity.
Midline
1a) 3X20 Reverse Hypers – medium, rest 45 sec.
1b) 3XME L-Sit Hold – rest 45 sec.
Group #3 Work – 130527:
BBG
1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.
2) 3X5 HBBS @ 65% – rest 2:00
Conditioning
1) 3 rounds for total working time of:
Row 500m
5 Burpee Muscle-Ups
Rest 1:1 – all efforts should be 100%
I notice in the 3 stop snatch video that at the 3rd pull you don’t just stand up straight with the bar, Caleb seems to have his hips back and is actively trying to sweep that bar into his hips. Am I right in my understanding of the 3rd pause?
“3rd pause” is what i meant not 3rd pull
My understanding is that you should stop at the “Power Position” and not pull the hips to the bar at the top.
for shuttle is it down and back = 20m? or 20m down 20m back?
20 down, 20 back = 40m
Why doesn’t HQ use metal plates for the deadlifts? I recall a competition in December that used metal plates to avoid bouncing…
BBG
1) 50, 60, 62.5, 65, 67.5f
67.5f, 67.5f, 60, 65f
2a) 102.5 kg across
2b) 105 kg across (Based of 150)
Strength/ Midline
1a) 10, 7, 6 seconds
1b) 40kg across
Conditioning tonight
Conditioning
3:50, 4:05, 4:20, 4:05 RX
Just finished up my regional weekend in NorCal with a 16th place finish, up from 22nd last year. Started outlaw during open last year and have loved every min of it, just wanted to say thanks for the programming
BBG
1) 95#,95#,95#, 115# across. I have not done these very many times, guess i need to get used to it.
2a)185#
2b)205#
Conditioning
*5:00,4:40,4:27,5:28*
Had to use a 75# DB for the swings because the biggest KB we have on our camp is 53#. MFS is complete crap. I was out on mission for a few days and just got back. Spent the weekend climbimg mountains out here in Afghanland. Hip flexors, glutes, hams, shoulders…I am just wrecked. Can’t wait to rest on thursday already.
Bbg –
235×4 245×2, 255×2, 265, 275(f)
2a) 295
2b) 275
Cnd –
12:00 including rest periods
My back is fried. Ready to deload and go to regionals x.x
Hang in there.
Thanks, Anything to win ;))). Good luck this weekend
BBG:
1) 95Kg, 100Kg(F x 2)
2a) 125Kg
2b) 115Kg
Cond: skipped
Group 3
Bbg up to 205
Hbbs off 405
Condo-
2:25-2:33-2:27
2/3/3
M/37/215
HHS up to 185(10 pr). Did a bit of sitting in bottom on first few and some duck walking. Getting more stable.
Metcon
Time short as usual just cranked out 300 on AD.
Midline done
1) 2X1- 105, 8×1-110
2a) 1×2- 135 4×2-145
2b) 1×5-135 4×5-145 Failed the last 2 reps of the last set
Cond- 2:22, 3:34, 3:37, 3:44 I hate backwards lunges
Too tired for midline
BBG
1) 60 – 102,5kg PR 🙂
2a) 105kg
2b) 100kg
Cond
2:38, 2:35, 2:35, 2:28
Strength/ Midline
– Done
Conditioning tonight
1) 176, 220, 242, 242, 264 (m), 265, 275, 285(m), 285(m), 285(m)….fucking close on the last two @ 285.
2a) 285
2b) 285
Conditioning (back smoked last two rounds)
2:12, 2:20, 3:20, 3:17
Midline
Done
1) 185 – 235PR fails at 240×2 and 245×1
2a) 275
2b) 240 fuck…..
2/2/2
BBG:
1) 185, 195fx1, 195, 205, 205, 215*PR, 215, 225*PR~93%, 235ffff
2a.)240, 250, 250, 250, 250
2b.) (Smolov FS Week 7: Bottom to Bottom FS: 5×2 95, 115, 135, 145, 155)
Conditioning:
2:15 UB, 2:35, 2:50, 2:35 UB
Midline:
1a.)40, 40, 45 – jerk box reverse hyper
1b.) completed ~ not long
Where did you find the jerk box reverse hyper plans? I remember seeing them, but cant find them anymore.
Also nice work lately. Your numbers keep moving up.
Pat
BBG:
1) 145×2, 155×3, 162.5(plate error), 165×2, 170, 175(f)
2a) 210
2b) Off 305
Conditioning:
*120m shuttles/50#kb on last two rounds (makeshift 70# kb broke after 1&2). Need to invest in a 32kg I guess…
2:10, 2:16, 2:04, 1:59
Midline:
1a) GM’s: 115, 110×2
1b) :33, :30, :32
2/6/4
Did the clean and jerk complex for tomorrow @ 195. Easy
Cond-
1:53, 1:57, 2:00, 2;09
TWT= 7:59
1) Worked up to 205
2a) 235
b)225
Cond: 200m subbed for shuttle.
Rounds all between 2:31 and 3:20
Midline: Skipped
BBG
1) 95, 105, 115, 7×135
2a)235
2b)240
Conditioning
2:14, 2:20, 3:04
only 3 rounds today.
1) Worked up to 123
2a) 153
2b) 173
Cond: 2:35, 2:45, 2:40, 2:42
did this at home, so subbed 24k goblet rev lunge for rev lunge. holding the KB was the worst part.
Been away… Catching up.
1) 50/60/70/75/80/85x/85x/75/80/85
Conditioning: 2:35/3:02/3:12/2:53
No time for all elements!
BBG
1.) 155#x3,165×3,175×4 (fx2)
2a.) 205
2b.) 225 (5,5,5,4,2) did 5 sec pause for some reason
Cond
Sub 55# DB swing for KB swing
2:48,2:37,2:46,3:14. Spent myself on round 3, nothing left for the finish.
I did 5 sec pause also, until someone pointed out I was being an idiot (on the 5th set, of course). Its been 5 sec past weeks, right?
1)up to 205
2a)295
2b)245
cond
all about 4 min-rough after a boozy vacation
mid
l-sits done
BBG
1) 165×3/175×3/185×4
2) 220
3) 245
Cond
2:50/2:50/2:55/2:55 – sub KB snatches (70#) for KBS
1) 110#
2a)140
2b)155
2:38/2:28/2:12/2:06
10# DB rev hypers
:48/:44/:46
I tried posting yesterday..not sure where it went..but I’m new to following, from northern (boonedocks) Michigan, in a stereotypical, poorly equipped, traditional gym. Am 28/5’8/140, self&youtube taught, with about a year of “crossfitting” experience. PR’s at this point include 225 back squat, 180 clean & jerk, 120 snatch, 335 deadlift. Excited to see progress over the summer!
Oh my gosh, this is my third attempt at commenting. WordPress is eating them up, I guess. Hope third try is the charm..
I’m new to following- 28/lady/5’8/140. Been “crossfitting” for a year now, on my own in a traditional (poorly equipped) gym in Northern (boonedocks) Michigan. I’m self/YouTube taught and excited to see what progress I can make following real programming, not just what I have cobbled together on my own 🙂 current PRs include 225 back squat, 180 clean & jerk, 120 snatch, 335 deadlift and, of course, obligatory Fran time- 4:08
1) 110#
2a) 145#
2b) 160#
2:38/2:28/2:12/2:06 subbing a 55# db for the swings
10# db rev hyper
:48/:44/:42
m/34/5’8″/170lb
1) 95-115-115-135-135-145-155-165F-165-175F
2a) 195-205-215-225-235
2b) 225-225-225-225(4+F)-225
Cond:
2:24, 2:35, 2:49, 2:32
Midline:
1a) 20-20-20 Bodyweight
1b) 0:15, 0:13, 0:15
Bbg –
210 – 220 – 230 – 235 – 240 – 245(missed behind) 245 – 250 – 255 – 260(f)
2a) 250 – High Pull
2b) 270 – But did 260 – went a little lighter to get full depth and hold for full 3 seconds
Cnd –
2:08
2:22
Last two rounds did split jumps – Hip Flexor still acting up
2:25
2:15
TWT – 9:03
Midline –
1a) 3×20 BW GH Raises
1b) 3×15 GHD Sit ups