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Competitive Fitness 01.27.14


Competitive Fitness 01.27.14

Prep Work
2 Sets of
50′ Squat and walk
:30 Table top stretch

Workout of the Day
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

Every minute, on the minute, for 12 minutes:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders

Cool Down
Posting results to website. FranRap in the future???
and Mobility

16 Responses

    1. Lindsay Sinnes

      A)Did 135, 145, 145 and 156
      B)This was tough. Needed to prepare better. Lesson learned. 55, 65, 75, 85, 90, 95, 100, 105, 110, 115, 120, 125
      C)I liked this one, felt better towards the end lol. Completed 11:05.
      D) did not do, had to leave 🙁

  1. BG

    Monday No-Funday 🙂
    A: 185 felt that I could of gone a bit heavier, but felt good.
    B: finished @ 170lbs. Was enough to make it tough for me.
    C: started @ 165… Finished 20 reps @ 95.
    D: DND… Back was feeling to tight after A,B, & C….
    Overall great morning

  2. A. Used 305. This was heavy, used a belt.
    B. This sucked toward the end. Started at 145 and ended up at 265, Failed 255 for my 9th rep. Changing weights sucked on this.
    C. took me 10:04 including changing out weights. .. Did singles clean and push jerk for everything except 115. and focused on jerking straight from the catch. weight at 115 did two sets of doubles for the 1 two and did singles for the rest. back was smoked by this time.

    D. will do later.

  3. Tasha M

    A) Maxed on my Front squat! :} 95, 95, 100, 100, 105
    B) 55, 65, 65, 70, 70, 75, 75, 80, 80, 80, 85
    C) 13 minutes: 5- 1@80 & 4@75, 10- 65lbs, 15-65lbs Broken, 20- 60lbs. Broken
    Did one 500meter row and had to go home! :}

  4. Susana Ramos

    A: worked up to 145 front squat
    B: I really didn’t go by the percentage, I added 5 pounds every min, towards the 8th min I could only add 2.5 pounds. I struggled to get it up at 115… Was soooo tired! I kept it at 115 till the 12th min and worked on my split jerk!
    C: started at 115pounds for first round and ended up with 75 pounds for 20 reps. I kept a good pace! Finished in 14 min!
    D: time was 18:24. Used green band for C2Band used 75 pounds for front rack lunges.

  5. Haines

    A: 285 felt pretty good for the front squats.

    B: clean and jerks, 135, 135, 155, 165, 185, 205, 205, 225, 225, 235, 245, failed 255

    C: this felt really good today!! 7:03!

    D: I don’t remember how long it took….. It was a rough one!

  6. D, subbed the lunges for 20 double kb 53’s front squats… Got something going on with my right leg and it hurts when i do lunges…..

    500m row in about 140ish
    20 doube KB FS think i didm 12 and 8
    c2b 3/7/10/10/10
    20 double kb fs 11/9
    80 doubles just tried to survive and listen to Tina and Tanya telling me to stop resting.

    i think i got this in 10:04 or 7:04.

  7. Tina

    A) 195 front squat

    B) could not do…did some kb stuff

    C) could not do…

    15kb clean and jerk with 44lb kb’s

    35 double kb snatches with 35lb kb

    D) don’t remember the time :/

  8. Tanya GL

    A) 195 front squat. (At first I thought Tina was nuts with this weight, she may have been right.)
    B) 70, 85, 85, 90, 95, 105, 110, 120, 125,130, 140f. (The 130 felt great so I tried to by 10. Arms were more spent than I thought. Should have done the 135)
    C) 120, 110, 90, 65 11:50
    D) 17:55 (Not looking forward to the pain from this one tomorrow.)

  9. Judith

    A. Front squat, at 170lb
    B. start at 75lb end it at 135. C.this one sucked the most. I took for ever, should off gone a little lighter on the weight. My one rep max for clean n jerk is 146.. But I did the recommend weight and it took me over 19mins blah….
    D. I have no clue

  10. First REAL day back in a while…No excuse
    A all at 315. Not at my %age but it was very challenging
    B 145-155-170-185-200-215-225-245-245-255-260
    C Did sets of 5 on all these with dropping fast and right back on it. 7:52
    D Holy….14:23 Row Was slow Lunges killed me within the first 12 steps. And doing Kipping C2B are way harder then butterfly. I did them in sets of 2…I would suggest to anybody who can do more then 15 they need to butterfly…way faster. And then more bad lunges…Really wanted to drop weight. DU’s Check…slow though This whole wod killed me

  11. Chela

    Front squat 125lb
    EMOM of the clean & jerk started well but ended with 105 halfway thru cuz I added too much too soon.
    Don’t know the
    Time for Part C & D cuz the clock gets reset!!! We need two clocks SOON Marcos:)

  12. Oscar Borunda

    A. Front squat at 205 most of the time. The last set I did 215.
    B. Clean and Jerk EMOM. I started with 135 lbs and cleaned 225 but failed at the jerk.
    C. At 205 I did one set at a time. 185 did the same thing with 205 but with less rest and faster at picking up the bar. 155 I did sets of three. My lower back was on fire. At 115 I did sets of five with a faster pace. I finished at 11:30
    D. No time for that. But I was able to do multiple reps at chest to bar pull ups. I did sets of fives and then went to sets of twos and then singles. Lunges were a killer. I dropped to 115 because I wasn’t comfortable doing too much weight because of my Achilles and I didn’t do any double unders. Overall it was a fun workout to do. I love doing clean and jerks

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