130927

Posted on by

Nicole Capurso – Power Clean Triple @ 185#:

From CrossFit Deep (in response to an article I refuse to mention) –

Get Your Rhabdo Here

WOD 130927:

BBG

  1. 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
  2. 3X2 Clean & Jerk from Blocks @ top of knee  – use a heavy “working” weight, rest as needed.

Strength

1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – rest 60 sec.
3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

22 thoughts on “130927”

  1. 1) 215
    2) 275
    1) 255-275-295-315
    2a) 205-225-245-245
    2b) 135-155-175-175
    3a) (c2b) 15
    3b) done

    #TheOutlawWayAfghanistan

  2. Doing Totten’s Advanced Cert this weekend; didn’t go nuts today.

    BBG:
    1. 185#
    2. 225#

    Strength:
    1. Off 375#
    2a. Off 318#
    2b. Skipped
    3a. Subbed ME Strict Muscle-ups (4-3-1)
    3b. Skipped

  3. BBG:
    1. 195# 205# 215#
    2. 245#
    Strength:
    1. Off 350#
    2a. Off 300#
    2b. 175# 185# 190# 195#
    3a. 16kg
    3b. Tempo Up fuckin A cotton

  8. snatches 175
    c+j 215
    got 225 for a single but the double was not good quality so i stuck with 215
    hbbs(405)
    front squat(335)
    bench 2/200, 2/205, got 4.5 reps on the last set
    pullups 40
    ghr-done

  9. BBG
    1) 85 – 90 – 95 kg
    2) worked up to 100 kg … tight shoulders, focus on footwork and bar path

    Strength
    1) off 160 kg
    2a) off 140 kg
    2b) 80 kg …arms and shoulders totally gased
    3a) 24 – 24 – 24 kg
    3b) done

  10. BBG:
    1. 175# 190# 205#
    2. 235#

    Strength:
    1. Off 380#

    2a. Off 325#
    2b. 175# 180#x3

    3a. 16kg
    3b. Tempo Up fuckin A cotton

  11. m/35/5’8″/180lb
    BBG
    1) 155
    2) 215
    STR
    1) off 305
    2a) off 270
    2b) 155-155-165-165
    3a) 30-30-30
    3b) 30-35-35
    Went a little light today in BBG, was feeling tired

  12. BBG:
    1) 155
    2) 185, 195, 205 (cleans only, can’t drop weights on my “blocks”)

    Strength:
    1) Off 330
    2) Off 275

    2b) 150×2, 145×2

    3a) 25, 20, 15×2
    3b) done

  13. BBG
    3X3 185,190,195. Tried 205×1 and got it-I was pleased with these lifts as I have not done anything from blocks before
    3X2 225,235,245 ” ” same
    Strength
    1) HBBS: 260,280,305,325
    2a) Front Squat: 225,225,245,245
    2b) 4X5 Tempo Close Grip Bench Press 205,225,235, x someone broke my bar down
    3a) 3X8 Strict Pullups – 10,12,15,rest 60 sec.
    3b) DND

  14. 27/77kg/5’9″/M/CenEast

    1/2/4

    3×3 Snatch off blocks at knee: 145#
    3×2 Clean and Jerks off blocks at knee: 205/210/215#

    HBBS: done. Off of 320#

    FS: done. Off of 260#
    CGBP Tempo: 185#

    3×8 weighted pull-ups: 20#
    Reverse hyper tempo: BW

  16. 1) up to 242, 2 @ 264
    2) 286, 1 miss on second rep

    Strength
    1) off 415
    2a) off 360
    2b) 225 for bench

    3a) 3 x 10 Strict C2B
    3b) GH Raises done

  17. BBG
    1) 165# (+10 over last week)
    2) 215# (+10 over last week)

    Strength
    1) Off 335#
    2a) Off 290
    2b) 135
    3a) +30#
    3b) Done

  19. M/17/160#

    BBG:
    1) 2@145#, 1@155#
    2) 195#

    Strength:
    1) 170-185-205-225
    2a) 145-165-185-185
    2b) 185# (+10 from last week)
    3a) 45#
    3b) 15#

  21. BBG: dnd, knew I wouldn’t have enough time for all, so decided to skip BBG

    Strength:
    1) off 275
    2a) off 250
    2b) 155
    3a) BW x 4, 4, 4
    3b) Good mornings: 115 x 8, 8, 8

Comments are closed.