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Competitive Fitness 01.17.14

17
Jan

Competitive Fitness 01.17.14

Couple things today. We have 4 athletes competing at the Oregon Winter Games 2014 this weekend.

Good Luck To GoGo, Tina, Jude and Gabe this weekend in Bend OR.

Also if you plan on judging during the open please get ahold of me and take the CrossFit Judges Course. The more judges the better.  If you are on the fence about signing up for the OPEN just do it. If you aren’t sure if it’s for you please ask one of us or your follow athletes.   It’s a very good experience and we plan on having a lot of fun.

 

Prep Work:
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 45-60 seconds
Bridge-Ups x 4-6 reps

A.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…

Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…

Exactly 6 minutes to build to today’s heavy Split Jerk

B.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (155/105 lbs)
10 Handstand Push-Ups
30 Double-Unders

Cool Down:

Mobility

Please post results to comments.

2 Responses

  1. Prep work.
    Muscle Ups 3/3/5
    L-sit 20 sec x3
    bridge up 4/4/6

    A.
    Push Press 225 failed 245
    Push Jerk got 260 failed 275 i think this is a PR
    Split Jerk 300, matched my old PR.

    B.
    Got 275 for 6.
    loaded 315 for 4 and failed after 2 called it for this part. Heaviest I’ve gone since my knee so ill take it.

    C, First round finished 1:19 was able to go unbroken for the first round, wheels fell off after this:)
    Got 3+1. Shoulders were smoked.

    D. Did general warm up with class.

  2. Tasha M

    Practicing muscle ups on rings using green band. Can get to front position, but hard time getting up.
    A) Push Press-Max for me at 80lbs, went down on weight with push jerk to work on technique used 75lbs, split jerk also my max so far at 85lbs.
    B) I don’t know what my PR for back squat is, I have been adding weight pretty regularly so I went pretty heavy and was tired by the time I hit the “max reps”
    6 at 85lbs, 4 at 90lbs, 2 at 95lbs and then max I did 4 also at 95lbs.
    C) 2 Rounds: Press using 55lb and did 2 different progression hand stands. Double unders have gotten a lot better but still need work.

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