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Competitive 06.02.14

1
Jun

Competitive 06.02.14

Prep Work
3 rds of
3X Snatch Grip DL
3X High Pull
3X Muscle Snatch
3X OHS
3XFull Snatch

Workout of the Day
A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B.
Three sets of:
Romanian Deadlift x 5 reps
Rest as needed

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday, June 9…so if you have friends who have been waiting to jump in, please tell them to do so now or next Monday. There is no better time to jump into the program work hard through the off-season to build up your foundational strength and aerobic base, and be ready to achieve your goals in 2015.

Cool Down
Mobility
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13 Responses

  1. jramos1808

    Kept it light for the power snatches worked up to 145#

    Chief – 21+3 wrist felt good just kept telling myself to release it into that catch position.
    BTW I don’t think I would have gone that hard without Judith chasing me. Thanks Judith!!! 🙂

  2. Marcos

    Prep work: Done

    Snatch complex:

    165. F 185 from the ground got the hang powe.

    Rdl’s used 185 for a 3 sets

    “The chief” got a total of 25 rounds. Back started tightening up on the last 2 amraps so went from tng on the cleans to dropping and following. The squats kind of sucked to.

  3. Ja

    Started light on the snatches builded up to 95lb. Fail at 100lb. Shoulder was feeling good. Did the deadlifts at 100lb. The chief… 20+3.. Went too fast on the first round. Then started to slow down on the last 2 rounds big time. My shoulder started to nag at me, I had to take small brakes on the push ups. The cleans I did them all unbroken at 95lb.

  4. Susana

    A. 5 sets of hang power snatch+power snatch+OHS (unbroken): heaviest set was 90pounds

    B. 3×5 RDL’s: 90 pounds

    C. The Chief: 21+ 3 rounds. Used 90 pounds on cleans, push ups on my knees to keep my form correct. It hurt!!!

  5. Tina

    A) 95,95,100,100,100 snatch complex…we haven’t power snatched in awhile my form way off :/ also I know Marcos says it doesn’t make a difference but it does. I used the 45lb bar because the 35s were being used. The 45 is harder for me to grip and it seems to put more stress on my thumb and wrist.

    B) 95,145,145 for RDLs

    C) 24 +2
    95lb for cleans

    Loved this workout …felt good to open the reigns and do work. It had the classic crossfit movements that do not require a whole lot of thought or frustration.

    My body doesn’t feel too beat up today. My backside is still sore from pistols last week.

  6. Rema Imperial

    I made it to 17 rounds plus 7 reps. I used #75 on my cleans. The hardest part of the workout for me was the cleans.

  7. Eterna

    Got up to 75lbs on the power snatches.

    Did 115 for the deadlifts

    And got 12 rounds plus 5 push-ups on the wod. Used 95lbs for the power cleans. Felt kinda light headed today for some reason. I started to get a little dizzy and found it hard to keep my heart rate down. I had to go a lot slower then I could have. Not sure what was going on there. :/

  8. PS complex hit 145 and stayed there for the remaining sets
    RDL 135, That position is feeling better. DL’ing still isn’t 100%
    Chief 25+14, will see how the back and hip feel tomorrow…I was GASSED!!! I haven’t been able to work like that in a long time!

  9. sandra

    At home…. warm up.
    Snatch work stayed at 95 lbs as always by pull I will get it.
    Sumo deadlifts 115lbs
    Wod I mixed it up a bit cleans 115 and du and bupees. Not for time .
    Then wwalkng lunges with the bar 65lbs 4x20yards and back.
    Shoulder rotator exercise 3×20
    Core

  10. Chela

    A)Snatch complex-45,50,55,60,65
    B)RDL’s
    95,105,115
    C)got thru 18+9
    Used 75lbs for the cleans
    I agree with Tina on using the 35lb bars! My hands can’t grip the 45’s and I am afraid of letting go of my grip..

  11. Sarah H

    I really enjoyed this WOD!!! Warm up completed- hang snatch, snatch, over head squat: 35, 45, 50, 55, 60. This was fatinging – but it felt good- a little off balance at times!
    Deadlifts – thing- I used 90lbs.- completed- then for the Chief! Completed four solid rounds for four sets and got into a fith round on set number three- felt like I found the balance/rhythum – and maintained the same pace throughout!!!! I also was very happy that in the push-ups I did three sets of six unbroken and no knees on ground, that’s 18 total push-ups! After I got up off the floor-!!! I did some red banded pull ups and some ab work!

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