Thanks to Marco and the crew at CrossFit Overtake for hosting a great weekend. If you go to their new gym – prepare for it to take an extra 45 minutes so you can watch the trains back up.
WOD 140505:
BBG
1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90% – rest as needed
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90% – rest as needed
Strength/Skill
1a) 5X3 UB Weighted Strict Pull-ups – heaviest possible, rest 60 sec.
1b) 5X3 Push Press – heavier than last week, rest 60 sec.
Conditioning
Regional Event 5
10 rounds for time of:
1 Legless Rope Climb 14′
200′ Sprint (100′ down – 100′ back)
What, no ice storm?
BBG – 1) 265#; 2) 245
Strength – a) 205, 195, 195, 195, 205; b) 75, 75, 80, 98, 98
Conditioning – 10ish
1) Mistakenly started snatching 3RM to 205
2)DND
1)#50
2)205
Cond: 6:23….grips the only issue
BBG: 1) 210
2) 230
Strength: 1a) 47.5
1b) 205
Took Saturday off, maxed out yesterday
1. 225 (+15# pr)-215×2-205
2. Felt like shit, only hit 210 once
3. 53#
3b. 175
4. Ran out of time
I believe that once your season is over that it should be the start of your off season. Why would you wait till august it should all be strength and skill maybe a wod or 2 a week. Thoughts?
I’d say go for it! Quit doing conditioning and start doing more strength!
BBG
1) 170 (+5); drop sets at 160 & 155
2) 205. Stopped here due to time. Could have gone heavier
Strength/Skill
1a) 12#
1b) DND
Conditioning: later
BBG:
1)130
2)125
Strength:
1) 35
2) 95 – working on shoulder injury
Cond: 7:37
5’3, 120lbs, female
BBG
1) 185#
2) 205#
Strength:
1a) 45#
1b) 195#
Cond:
No ropes so did 14 towel pull ups w/shuttle run 23:07 think I jacked up the ratio of rope climbs to towel pull ups.
cleans 250
jerks 235, failed 250
push press 215
pullups, up to 70#
con-6:10
1. 225 (-5)
2. 225 (-5)
Strength:
1. 24kg
2. 175
Cndng
6:58
27/170#/5’9″/M/CenEast
1/1/1
3RM MH Cln: 220#; +5#PR
3RM Jerk: 240#; +10# PR
PU: 50#
PP: 190#
Conditioning: 6:57 Rx.
It has taken 15 minutes for my fingers to start working again. Wasn’t winded at all, just couldn’t trust my hands to hold on for the last 5. Will be interesting to watch the Pros sprint this out.
Forgot to add – drop sets done on BBG
BBG
1:) 250#, 235/225#
2.) 255# (UB, no blocks), 240/230#
Strength
1a:) 65, 70, 75, 80, 80
1b:) 200, 205, 210, 215, 215
Conditioning
5:25
1) 2 for 3 at 270
2) 245# unbroken no blocks
1)195# felt weak today
2) 45# c2b
Conditioning 6:12
Am
20x50m sprints
M/30/175#
BBG
1) 235 failed the third, still did drops from 235 bc I only did 205×3 prior
2) 225, failed the second at 235… drops done
Strength
1) 55, 60, 60, 60, 70, 70
2) 185, 185, 185, 195, 195
CND
6:58 – JCheek, 1 second bro…
Haha, totally clichéd, but every second counts. You and B-Poc tied tho, so that’s cute lol. Normally on your side of the timer, so I guess this is CF Karma’s way of giving me some love?!
Adorable. Lol. Score buddies.
S
1. 50#
2. 175#
BBG
1) 145#, 140#, 130#
2) 65k, 62k, 60k
Strength
1a) 25#
1b) 115#
Conditioning
10:00 – 4+100ft
– first time going legless, 10ft
oops, the jerks should read ‘kg’ not k
Power
1.185#
2. Done off 365# 3reps @345#
A. 135#
B. 230# tried to really focus on doing these correctly.
Cond.
5 rnds 7:55 I lost my grip and slid down the rope on the 5th climb, tore up my fingertips a little.
BBG)
1) 115 kg – drops @ 110 (1fail) and 105 kg
2) 125 kg (2) drops @ 120 and 115 kg
Strength
1a) 46 kg
1b) 100 – 105 kg (2 reps @ my old PP PR)
Cond different
5-4-3-2-1
Squat-Clean-to-Thruster @ 80 kg
Bar MU
4:20
BBG:
1) Mid-hang Clean: Work to a 3rm – 265, 275(got 1, failed on 2) Drop sets both at 245
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 255, missed 275. Drop sets both at 245
Strength/Skill:
1a) 5X3 UB Weighted Strict Pull-ups – Done w/25 lb vest and 35lb db between feet
1b) 5X3 Push Press – all at 205.
Conditioning: Regional Event 5: 10 rounds for time of- 7:09. Had several turn arounds in the 100′ run, could probably take a minute off this time.
1 Legless Rope Climb 14′
200′ Sprint (100′ down – 100′ back)
BBG
1) 200# – first time in new lifters – 15# PR vs last week. Now, please no more LBJ references
2) DND
Strength
1) 30#
2) 165#
Cond
5:55