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Competitive Fitness 01.04.14


Competitive Fitness 01.04.14

More information on the CrossFit open and what its entails. Click below for more information.  Also a reminder that tomorrow we have our clean and jerk clinic from 12-1:30ish




Prep Work:
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Rest 5 minutes, and then…

Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders

Cool Down



5 Responses

  1. Prep work only did 2 rounds. Wanted to get moving.

    A. First part took 8:56 including 1 min rest. So i think i averaged about 1 min per round. I know first round was 47 sec. C2b butterflies are finally back.

    B. 2nd part took me 14:09 sec including 1 min rest. So averaged about 2min per round. I know the 250 was taking me about a min. some singles, some 2+3. Need to work on touch n go at this weight.

    C. I was wrecked. only got 2+20 front squats took a lot out of me.

  2. Sarah H

    Body is feeling it- got in three solid- all the way to the top rope climbs!!!!!! Did Handstand holds and (10) toes to bar
    A.) 11:30- power cleans 65lbs. And pull-ups with bands- one green one red- I really and hoping this year to have no bands and be able to do ten in a row-
    B.) 12:58- rotated 20cals on airidine (x3) and 250 rows (x2) power snatches ended up doing 40 lbs. form feels good!
    C.) two rounds- no double unders- did singles- pull-ups with bands and could not get 95lbs. Off the floor- think I ended up doing 85lbs.(?)- my mind at this point was a so tired-
    Really good clinic today! Thanks Coaches- maybe a rest day tomorrow!

  3. BoomBoom

    A.) Did all 5 rounds of power cleans at 205lbs. and c2b, took about 15 minutes.
    B.)135 snatches felt heavy, and I was having so much fun on the airdyne that I didn’t even remember what my finished time was.
    C.) 2+13 I think anything worst then front squats with a barbell in a wod, is double kettlebell front squats in a wod.

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