130911

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James McCoy – 253# Triple Hang Snatch:

WOD 130911:

BBG

Compare 1-3 to 130807.

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).

4a) 4X3 Tempo Clean Pull (fast up – 3 second descent to floor) @ 90%- 100% of Max Clean – rest 60 sec.
4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) – heaviest possible, rest 60 sec.

Conditioning

For time:

100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-Unders

66 thoughts on “130911”

    • Unless your erg is from the stone age, you should be about to set the monitor to make it display calories instead of distance.

      • C2 PM2 🙁
        Some times rudy write: Row 20cals, and i know i have to row 20 cals but this time he writed
        100 Row (for) calories, so I think I have to “find” how many cals i cal “burn” in 100 strokes.

        So you did not anwer my question

        • I’ve never seen an erg that counts the strokes you take but I’ve seen plenty that count the number of calories burned.

          • i’ve never seen an jump rope that counts double unders, you have to count to 100.
            You can count 100 strokes too and then check how many cals you got.

            I just want to know if its: row 100 cals or count 100 strokes and check how many cals I got.

  4. 1. 225
    2. Wrist/Elbow – skipped.
    3. 305
    4.a. 335
    4.b. 95-115
    Cond
    15:07, subbed 100kbs at 24kg. No C2 here in Manila.

  5. BBG: 3 Pos Snatch 105, 3 Pos clean 155.

    4a) 205, 4b) 105

    Condition: 25: 21…I wish I could do 1 stroke of rowing for 1 calorie.

  6. Jacked foot up yesterday on box jumps. Can’t support a lot of weight.
    Focused on pressing movements.

  12. 1.) snatch 180# (+4)
    2.) Clean 236# (+4)
    3.) Jerk triple 275# (+4)

    4a) 320
    4b) 95, 105, 120, 120

    cnd
    no time, maybe later

  13. 1) 135# Failed @145#
    2) 175# Ran out of time
    3) 185#
    4a) 265#
    4b) 95#

    Cond – 31:30 Rx

  14. 1) 90kg, got it from the floor at 95kg, but i loose my back pos. in the second lift, same with the clean.
    2) 120kg
    3) 120kg, colarbone is really sore, so didn’t go heavier because of pain.
    4a) 150kg
    4b) 50, 55, 57.5, 60kg (5reps)

  15. 1. 100
    2. 135, 145 (missed from the hang X2 but got it on the third by dropping to the floor to get a better grip)
    3. 165
    4a. 165
    4b. 65×2, 75, 85
    C. 25:40

    #TheOutlawWayAfghanistan

  16. snatches 170 +15 from 130807
    cleans 225 +15
    jerks 205 +5
    clean pulls 245
    klokov press 105-125
    con-24:50
    upper body feels destroyed. reminds me of the days when i used to come into the gym to do chest and tri’s

  17. m/35/5’8″/180
    BBG
    1) 175 +10
    2) 235 +10
    3) 245 (255 2+Fail)
    4a) 255-255-265-275
    4b) BN Snt PP 135-165-185-195
    Cond:
    22:03 (took me 7 minutes to finish HSPUs!)

  18. BBG:
    1) 140-160 (2+f)
    2) DND
    3) DND. Did heavy jerk doubles yesterday.
    4a) 205
    4b) 105

    Conditioning: 19:58 with scaling on HSPU and DUs

  19. 1) 95kg
    2) 125kg
    3) 135kg
    4a) 150kg
    4b) 60kg
    In Africa we use KG’s 😉
    Conditioning : 14:48 RX (row sucked and took to long)

  20. BBG/Strength
    – turns out my foot is broken. Going to rest it.
    – 1RM Bench Press 240 +5 PR
    Conditioning
    16:56 (no DUs)
    8:38 HSPU ~4:10 row ~4:00 dips

  21. 1) 105kg 5kg up from last
    2) 125kg 5kg up from last
    3) 140kg
    4a) 130/135/140/140kg
    4b) 50/60/65/65kg
    Cond) 17:50 what a joke! HSPU can eat a dick. Had to focus on pushing up hard with my right arm as I’ve got less strength & size compared to the left.

    Anyone got any legit sources on HSPU efficiency? I feel they are the one thing really lacking.

  22. BBG:
    1.) 195 ~ 81% +5
    2.) 225 ~ 81% +5, 235 ~ f @ knee
    3.) 225 ~ 81% (-10)
    4a.) 250, 260, 270, 280
    4b.) 95, 115, 115, 115x5f

    Conditioning:
    19:18 Rx

  25. 1) 185 ( 2nd rep was below parallel but I completed all 3 postitions)
    2) 250
    3) 225 (big jump on this from last time)
    4a) 285
    4b) 85×2, 105×2
    cond: 27:04
    Had to scale hspu at rep 26 to one abmat, then two abmats at rep 43

  26. 1) 135
    2) 165
    3)170
    4a) skipped
    4b) 65
    Cond: 22:18
    Looking forward to the Green Bay camp this weekend!

  27. Bbg: 1) 160 – up 5
    2) 210 – down 10
    3) 240 – up 5
    4a) 255
    4b) 125
    Conditioning: 20:00 even – HSPU were deadly

  29. BBG
    1) 255 (+5)
    2) 315 (+10)
    3) 315
    4a) 350
    4b) 135
    Conditioning
    22:32
    HSPU were harder than usual today for some reason…took way too long here. 1 Cal per stroke, DU unbroken. Dips were just as rough as HSPU

  34. 1) 220
    2) 242 – I am awful at these
    3) 275, 295 for 2
    4a) 135, 115 x 3
    4b) 315 x 3, 345

    Conditioning

    18:01

  37. Gnarly rip on hand so decided to do 1RMs instead
    Sn- 185 (-15) but felt great
    CnJ- 256 PR match
    Jerk triple- 205
    Pull- 256×2, 306×2
    Klokov press- 115 missed last rep on last set did a push press to at least get the rep somehow
    METCON- 16:58 could’ve been done faster for sure I was still standing and breathing kinda comfortably at the end

  38. I lost this weekends comp. because im trash at rowing and double unders…. So it was natural that I wanted to kill this shit

    1) 185
    2)275
    3)245
    4a) 95
    4b) 315
    Cond. 15:28

  39. Why’d the girls stop posting? Boo…

    1. 105 (+5) I still suck..
    2. 145 (some sort of PR since 145 was my Power PR from the ground)
    3. 165 (+10)
    4a. 175
    4b. 65-75-76-80

    Conditioning… Sucked. PT test this morning and missed a couple meals due to new schedule, no excuses, but honestly at this point I was smoked as hell. I did however hit 96 UB DU which is +22 rep PR.

  40. 1) 170
    2)205
    3) skipped due to tweaking my shoulder the other day
    4a) 245
    4b) 105

    WOD – 13:50 Rx

    Damn, 100 cal row LIT U[P the glutes!

  41. 1) 170
    2)205
    3) skipped due to tweaking my shoulder the other day
    4a) 245
    4b) 105

    WOD – 13:50 Rx

    Damn, 100 cal row LIT UP the glutes!

  42. 1) 65kg (2 w/67.5)
    2) 80kg (2 w/82.5)
    3) 205# PR
    4a) 97.5kg x sets across
    4b) 95# x sets across
    Cond – 29:04. Subbed 100 KBS w/24kg for the row.

  43. Only had time for a weak effort on snatch: 165

    Cond: 20:52rx fuck this whole workout.

    MFS: 2/6/6

  44. Not much barbell work today.
    Did push press + push jerk + split jerk

    Up to 260
    Tried and failed PR push press attempt at 282.

    EMOM x 5
    2 push press @225

    Conditioning
    10:35 (subbed 1k run)

    DU ub
    Done hspu 2:50ish
    Done run 7:30
    Done ring dips 9:40
    DU ub

  45. BBG
    1. 215×2
    2. 245
    skipped jerks
    4a 315×4
    4b 110×4

    conditioning: 14:06 2″ deficit for HSPU

  46. 1)205 PR for any power triple
    2)255
    3)275 +10 from any day we have done these, feet better but not ideal, also first time I think I have ever posted a higher jerk than clean (power or full)
    4a/b skipped due to time
    cond
    18:07

  47. 27/170#/5’9″/M/CenEast

    2/2/2

    *Note – doing Wednesday’s BBG and WoD with Friday’s squats. Going up north for the weekend.

    3 position PSn: 125/145/155#
    3 position PCln: 175/195/210#
    3RM Jerk: 185/205#

    HBBS: done. Off of 320#

    FS: done. Off of 260#
    CGBP: done. 165#

    Conditioning: 21:50. Was surprised with the HSPU’s…I’m thinking it was due to the Jerk but also doing the CGBP. Again, the CGBP f’ed me for the dips.

  48. a little late to the show!

    1: 160# (+10#)
    2: 215# (+10#)
    3: 235# (+10#)

    4A: 240#
    4B: Built up to 135#

  51. Very weak today…..

    1) 100#
    2) 145#
    3) 155#

    4 a) 175/175/185/185
    B) 65/70/75/80

    Conditioning: 23:39min. Hell workout, nothing was easy….

  53. BBG
    1) 42,5
    2) 60
    3) 70
    4a) 80
    4b) 1×30 3×25

    WOD: 21:54, my rope snapped at 41 double unders in the last set, did the rest with a much to long rope.

    MFS – 386

    totally killed myself wednesday night with beer and tequila, yesterday slept until 7pm, still sick today, so I guess you could call it my own fault.

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