141203

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Perfect.

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WOD 141203:

BBG

1) EMOM for 5:00-

2 T&G Power Snatches

*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

2) EMOM for 5:00-

2 T&G Power Clean & Push Jerks

*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.

Strength

1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

1b) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.

Conditioning

For time:

15 Power Snatches 115/75#
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 135/95#
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 155/105#
30 Lateral Hurdle Jumps (over bar)
15 TTB

51 thoughts on “141203”

  1. Upperbody Hypertrophy.

    BBG:
    1. 84kg 86kg 89kg 91kg 93kg
    2. 102kg 106kg 110kg 115kg 120kg

    Strength:
    1a. Last few sets for 325# 335# 345# and failed first rep at 350#

    Finishing Bench and Conditioning later

  2. Traps!

    BBG
    1) 165, 170, 175, 180, 190 (+5)
    2) 175, 180, 185, 190, 200 (-5) focused on form today, I’m terrible at push jerks

    Strength
    1) 275, 290, 300, 305, 315, 320, 330 (+5)
    2) 205, 215, 220, 225, 235, 240, 250 (+5 or 10 can’t remember)

    Conditioning later

    • Conditioning
      6:53
      The lateral jumps were the worst part for me, quads were on fire!

  4. 31/M/174#/NorthEast
    IG: Goalie858

    BBG:
    1) 150/155/160/165/175 (+5#)
    2) 185/195/205/215/225 (+10#)

    STRENGTH:
    1a) 230/240/250/260/270/285/300# (+15#)
    1b) 185/195/205/210/215/225/230# (+15#)

    COND:
    8:41… in the past I would have missed atleast a couple of these snatches at 155# due to fatigue or just lack of strength but today I had no misses and worked through at a pretty good pace.

  5. 1) 135,145,155,165,170
    2) 155,165,175,185,195 (i have issues with my clean form)
    1a) 305
    1b) 205

    Metcon:
    14:26 (i broke up the snatches a lot, but. Rxd it)

  6. BBG:
    1) 125 for 3 and 135 for the last two. Trying to go easy on wrist
    2) 160, 165, 170, 180, 185#

    Strength:
    1a) 235 for first three sets then 240# for the rest
    1b) 160 for first two then 165# for the rest

    Conditioning: 7:33. Wasted some time running to get more plates because I can’t do math

  7. BBG:
    1) 135/140/145/150/155
    2) 155/165/175/185/195

    Strength:
    1a) Up to 275
    1b) 185

    Conditioning:
    Can’t read good.
    All snatches @ 115
    6:24

  9. BBG
    1) kg 40 / 50 / 55 / 60 / 60
    2) kg 60 / 70 / 80 / 80 / 80
    STRENGHT
    1) kg 100
    2) kg 75

    COND
    all snatch kg 40
    7.12

    • Bonus conditioning
      200 double unders 3:40
      4 min rest
      10amrap of rowing, step ups, and KB snatches. CARDIO!

  12. BBG
    Up to 150×1 then back to 145
    Up to 170
    Strength
    245, 250×1, +5
    170 +5, no spotter
    Cond
    13:56

  13. BBG
    1) 145-150-155-165-175
    2) 230-235-240-245-260f
    Strength
    1a) 335
    1b) 215 225×1
    Cond
    6:38 set of 155 was a straight killer!

  14. EMOM power snatch

    Started at 190lbs finished at 215lbs

    EMOM power clean + push jerk

    Started at 200 finished at 225

    HBBS
    1.) 275
    2.) 275
    3.) 295
    4.) 315
    5.) 335
    6.) 345
    7.) 350 for 1

    Bench press w/tempo
    1.) 185
    2.) 205
    3.) 225
    4.) 245
    5.) 255
    6.) 265
    7.) 270 for 1

    Conditioning
    9:44

    Set 1 unbroken , set 2 6&6 snatch, set 3 155 went smooth no problem . I just have terrible conditioning at the moment but look forward to getting more conditined after this last loading phase. Why can’t I just lift heavy weights fast for a living…

  15. Deloading a bit for a Partner Comp this weekend

    BBC
    1.) done @ 155#, 75%
    2.) done @ 190#, 70%

    Strength
    1a.) 275/300×2 sets/315×2 sets/335/355#, +20 from last wk
    Only used belt on last 2 sets
    1b.) 225/235×2 sets/245#x4 sets

    Cond
    7:35, scaled Snatches to 95/115/135#

    Taken at “comfortable” pace

  16. BBG
    180.190.200.205.210 +10
    225.235.245.250.255 +15

    STRENGTH
    245.265.275.290.300.305.310 +10
    225.235.235.235.235.235+5

    Won’t be posting Friday or Saturday doing a team comp Saturday.

        • Tyler – What box are you from? Based on your response, I am assuming you are in MI. If you’re close enough, we should get together on a weekend.

      • Thanks brother! I’m from Crossfit Fate in Wixom, right down the road from you. I may be attending the comp next week we have an athlete competing. We could get together sometime me and 2 other guys follow on a regular basis.

  17. BBG:
    1) 195 – 200 – 205 – 210(xo) – 210(xx)
    2) 205 – 215 – 225 – 235 – 240(ox) [2 cleans + 1 jerk]

    Strength:
    1a) 275 – 295 – 315 – 330 – 340(1) – 315 – 335(1)
    1b) 215 across

    Conditioning:
    DND

  18. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    PSn: 165/170/175/180/185#; +5#
    PC&J: 190/200/210/220/230#; +5#

    BS: 230/245/260/275/290/305/320#; +5#
    BP: 190/195/200/205/210/215/220#; +5#

    No conditioning – practiced some WoDs for a team comp next weekend

    • Gents – I am doing the Sugar Daddy/Cougar WoD on 12.13 at Motor City CF. Either of you two planning on competing or attending? Didn’t hear of the one at Stay Strong this weekend. Did you guys happen to get a team in for Battle of the Boxes on 1.17?

        • No comps on the horizon for me. Considered getting a team together for the stay strong comp but were having an open house event at rise and conquer this weekend. I did really enjoy competing at clash of the monsters at fate though.

          • Glad you enjoyed the clash of the monsters. We have a team for battle of the boxes see you boys soon.

  19. BBG

    1) EMOM for 5:00-

    2 T&G Power Snatches @ 125/135/145/150/155

    2) EMOM for 5:00-

    2 T&G Power Clean & Push Jerks @155/165/175/185/195

    Strength

    1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec. heaviest @ 260

    Conditioning
    Grace (Rx)(PR @5:54)

    ***for time contraints I didnt do bench and changed the conditioning to Grace

  20. BBG)
    Snatch: 155, 160, 165, 170, 175 (+10#, no misses)
    C&J: 175, 180, 185, 190, 190 no misses

    Strength:
    B Squat: done at 255# (+5)
    Bench: Done at 190# (+5)

    Cond:
    Class WOD

  21. M/22/161/Nor Cal
    BBG:
    1. 135,140,145,150,155
    2. 170,180,185,195,205

    Strength:
    BP: 135,145,150,155,160,165,180
    BS: 185,205,215,225,235,255,265(1 rep f)

    Conditioning:
    9:30Rx

  23. T&G P Sn- 60, 70, 75, 80, 85(+5 last week)
    T&G PC&PJ- 70, 80, 90, 100, 105(didn’t attempt 2nd jerk)

    A) pause b SW- 70, 110, 120, 125, 130, 135, 140(+10last week)
    B) tempo bench- 50, 60, 65, 70, 75, 80, 82 (+7)

    Misc jumping rope

  24. M/48/155#
    AM: Tempo bench press: up to 135
    Pause back squat: up to 276

    PM:
    Connectivity: wrist mobility, HS hip taps, tap levers, done.
    Snatches: 125, 135, 145, 155, 160. 5# Pr
    PC&J: 135, 155, 165, 175, 180
    Conditioning: 9:14 RX.
    9 power snatches at bodyweight at the end were tough. Took it nice and easy on the first two rounds of bar jump overs to leave a little in the tank. All ttb UB.

  25. M/29/153/NorCal
    BBG
    1. 145-155-160-165-170
    2. 165-175-185-190-195

    Strength
    1a. 135-185-205-225-225-245-DND
    1b. 14-155-165-175-185-195-200(1)

    Conditioning
    8:44Rx

  28. M/31/??

    Power snatches
    145, 150, 155, 160, 170 (+5 on all from last week)

    Power C&J
    185, 195, 205, 215(tie), 225(1), lost grip. I wasn’t even trying to get hookgrip on the second of any of these til 225, when I tried I barely had any grip and missed the clean. Sadness. Would’ve been +10 across.

    No squatting still… Modified the WOD (also didn’t read the increase in weight).
    15 power snatch (115)
    30 abmat situps
    2 bench press (225)
    12-30-2, 9-30-2.
    7:48. This was the EASIEST 225 has ever felt even back when all I did was bench 225. Thanks Rudy! All this pause work is teaching me that there isn’t “one push” in the bottom of a lift and you either hit it or you don’t, it’s constant drive throughout the lift. Again, seriously thanks.

    I’m also pretty sure I’m gonna go barbell as soon as my knee comes back. I think I need 35-50kg on my total to go to the AO. I think that’s more reasonable and desirable than doing 10 minutes of double unders and 75# “snatches” for a billion reps. I’ll stick around at 180 for now but probably compete at 77kg. I was 179 this AM and have been eating/drinking like complete trash. 77 is no problem.

  29. 32/f/138#

    BBG
    1) DND.. had limited time and needed to work on competition WODs
    2) Kept it lighter than normal; had a little issue with my clean day prior that left me pretty banged up.. not sure which is worse – my bruised up knees or my ego.. 85#, 95#, 105#, 105#, 105#

    Strength
    1a) THRILLLLLLEEEEDDDD!! 115, 125, 130, 135, 140, 145, 150 (+10# from last week AND only 5# shy of my 1RM squat!!)
    1b) DND

    Conditioning
    DND- worked on competition WODs for next week’s partner competition
    1. 1:00 max cal row + 1:00 ME wall balls (18/17)
    2. AMRAP 90s: Squat snatch, power snatch, OHS complex. 6 rounds.
    3. 3:00 partner ME KB snatches (as a team got 49 – super weak with this movement)

    Worked on butterfly pull-up progressions

  31. BBG: 1) 185. . Missed 1 on Last Set
    2) 235

    Strength: 1) 380. . BS felt good today
    2) 220. . My bench sucks ha!

    Conditioning: 7:39. . Slowly getting the cardio back! =D

  33. BBG:
    1) 83-88-93-103-103#
    2) 103-113-123-128-133#
    Strength:
    1a) 165-175-185-190-195-185-185# Had some Graston done on my hip – this was torture. Had to drop the last 2 sets back down to 185
    1b) 95-100-105-110-115-120-120#

  34. BBG
    1) EMOM for 5:00- 2 T&G Power Snatches: 185/190/195/200/205, 1 miss at 195

    2) EMOM for 5:00-2 T&G Power Clean & Push Jerks:210/220/230/240/250-missed 2nd jerk or push press or whatever the hell it was at the point

    Strength: Did this after conditioning bc wanted to wod with class tonight
    1a) 275/295/315/335/355/385/410×1 dntry 2nd, rest 60 sec.
    1b) 245/255/265/270/275/280/285, rest 60 sec.

    Conditioning: For time- 6:11, was much tougher than expected 3rd rd. ate ass

    15 Power Snatches 115#
    30 Lateral Hurdle Jumps (over bar)
    9 TTB
    12 Power Snatches 135#
    30 Lateral Hurdle Jumps (over bar)
    12 TTB
    9 Power Snatches 155#
    30 Lateral Hurdle Jumps (over bar)
    15 TTB

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