WOD 140527:


1) Tall Snatch: 4-5 light singles to warm-up

2) Snatch from blocks (above knee): 2rm- 1×2@95%, 1×2@90%


1) Back Squat: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed

2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed


15 minute AMRAP of:

200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk

30 thoughts on “140527

    • Tall snatch 105
      Hang snatches (no blocks) 195
      Squats (425) did the 4×5 %s. Really feeling yesterdays murph
      Front squat (360)
      Con 3+200+14

  1. Too many adult beverages, eh?

    Squats are also wrong. That was last week. Should be as follows:
    BS: 5@65%/70%/75%/80%
    FS: 5@60%/65%/65%/65%

  2. M/30/175#

    Squats off 315 and 265 – following Cheek’s percentages and reps bc fcuk hitting 100% today.

    • All,

      I’ve had some pretty serious swelling in my left knee ever since the “nasty girls V2” workout we did here. It’s been 2 or 3 weeks since then and I’ve been regularly working out with a knee sleeve (cheesy one from target) on but I’m looking to get your opinions on stopping the squat program and making all the Oly lifts power? I can work through everything and the sleeve makes me feel more stable but basically when I’m at home/work doing regular stuff it bothers me and is visibly swollen. I assume it’s just fluid, etc. I’ve had this issue before and just worked through it, and it took a long while to get better. So what do anyone suggest to get me through this as fast as possible. I went from 1300 in 2013 regionals to 700 and I’d like to give it a real shot this year as I’m 31. Any input is appreciated.

        • Not intended to be a d!ck question, but have you gotten it checked out by a Doc or a Sports Med? If so, what have they said? If not, are you able to?

          Is it all squatting, or just BS or just FS? Do you normally wear a knee sleeve or only when it gets like this? Do you prehab/rehab/stretch it at home?

          Without the above, I would say to rest it. This is a sport, not life. If you don’t finish the squat program, you won’t die. If you don’t go below parallel for a few weeks, you will not wither away. Rest it, ice it, work on whatever you can that doesn’t bother it, and come back in a few weeks knowing you’re healed as opposed to questioning it.

      • I’d say go see a doc. My shoulder was giving me pain for about 2 months. I put off seeing a real doc out of fear that they would say surgery is needed. Even dropped a few bucks on some silly chiropractor. Anyway, went to the doc last week and they gave me a cortisone shot after diagnosing shoulder bursitis. Felt fine this morning and the doc said that with bursitis the cortisone shot will be effective as long as I clean up whatever mechanics lead to the impingement.

        • No I haven’t seen a doc recently. I tore cartilage in this knee back in HS and that acts up every now and again. The squatting itself doesn’t hurt, honestly, it’s worst when it’s stagnant. Sitting at this desk currently, etc. I try not to wear anything unless I’ve got issues – with the exception of wrist wraps. No belts, no wraps, etc. Currently have voodoo bands and rehbands in my Rogue cart…

          I BELIEVE I’ve got a pretty good handle on the issue, it is just swollen but the fluid build-up is bothersome. Maybe I’ll take it easy for a week or two and see how it feels. Murph didn’t hurt it yesterday. Squats didn’t hurt this morning. But as I said it doesn’t actually hurt and never during workouts. Just feels uber tight and is swollen.

          I hate not working out. Especially my legs, it’s my weak point from years or “chest & tri’s / back and bi’s”. I wish I started CF in 2005 when i found out about it…

          • Go get it checked out. Better safe than sorry, especially if it’s bad.

            I try to always go with not wearing anything unless forced to – belt only if core is giving out, sleeves if my knees have been achy, etc. I use my voodoo bands though everyday. Helps to stretch and break things up. You and I both work desk jobs, as evidenced by our constant postings and lack of work to do, so sitting sucks. However, I use the bands while I am at work at my desk…if you can’t use them at your desk, take them into a handicap stall and stretch in there 2-3 times a day…I mean, you should be in there 2-3 times anyways, so take an extra 5 minutes each time and stretch the legs.

            Finally, nobody said stop working out. Just stop doing things that tend to make it hurt after the fact. Get better at HS walks, MUs, Bar MUs, strict upper body, and then, if it doesn’t hurt, do Oly but just keep it Power. You can still workout, and possibly work on the accessory movements, assuming those don’t bother you. Get creative.

    • BBG
      No tall snatches.
      2) 175 (power, so my 185×2 full is probably bologna) + drops

      2+20 pull-ups. Rattled off 12 as the clock ran down. Had some 10′ chunks of HS walks and these are feeling awesome. The 200 sucked.

  3. 1. 185 (-5)- 165-165
    2. 240-255-270-290-320, off the posted percentages
    3. Did yesterday with pulls off rack in place of cleans due to training at a globo gym
    4. 3 rds, first Rx wod with HS walk, thanks Kaitlin

  4. BBG: DND
    1) posted percentages of 400. Lightest 400 has ever felt
    2) 365

    Cond: 3Rds +75yds OH plate carry

  5. BBG: 1) done
    2) 200×1 – 95 and 90 done off 195
    Strength: 1) did correct percentages off 285 and 235 for #2

  6. BBG – Tonight
    Strength – Done off 275 and 235
    Cond – 2+13 lateral jumps

  7. BBG
    1. Done
    2. 165# (Caught 175# once) – Drop sets done
    1. Off of 405#
    2. Off of 315#

  8. BBG:
    1) TS: 45#
    2) 1×2@95#, 1×2@115#

    1) BS 1X5@245#, 1X5@275#, 1X2@295#, 1X3@295#, 1X1@(attempted 325)
    2) FS: None

    2 + 65m, 45# OH, No HS walk

    66″, 157# BW

  9. BBG
    1:) 115#
    2:) 205#, 195#/185#

    Rough day, first time this cycle I missed a rep on squats
    1:) done off 335#, missed 100% rep, hit it last week though
    2:) done off 295#, missed last rep of last set of 4, hit this too last week

    Went too slow at beginning
    3RDS + 65m OH plate carry

  10. 27/170#/5’9″/M/CenEast

    1/1/4 – hips and last sore from Murph

    TS: 75/95/115#
    2RM Snatch off blocks above knee; 180#; ties last week; drop sets done

    BS: done off 355# and the correct percentages for Week 8, Day 1 of Hatch Cycle.
    FS: done off of 275#

    Conditioning: 3 rds; 20m turnarounds; first time doing a WoD Rx with HS walks; spent 2 minutes each round really focusing on the HS walk…Got 15′ which is a 10′ PR. Thanks Kaitlin and TOWC!

  11. 1) dnd
    2) 195, drop sets done
    3a) done off 355
    3b) off 315
    4) 1 round + some handstand walks on second round. Need to keep working on handstands

  12. 135

    385 (felt fast)
    225,255,275,295 (going up next week)

    Did you guys walk on the plate carry?

    • No, I tried to move as quickly as possible because holding that plate overhead was the worst part about this WoD. Wanted to reduce time under tension.

  13. BBG:
    1) just did 65# for all
    2) 170, 161.5, 153#

    1) off of 275
    2) off of 225

    Conditioning: 3 rds plus 200m

  14. Conn: Done
    1) Tall Snatch: light warm-up
    2) 200, 185/185. felt a little slow today

    1) Back Squat: 1X5@305, 1X5@325, 1X5@355, 1×5@375 – rested 90sec
    2) Front Squat: 1X5@245, 3×5@265 rested 90sec

    Conditioning: 4rds, subbed 30air-dyne sprints for OHCarry, added a sprint wod after

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