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Competitive Fitness 02.04.14


Competitive Fitness 02.04.14

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Prep Work
Squat and walk 50′
Table Top stretch :30

2 Sets

Workout of the Day
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the five sets to today’s heavy triple.

For max reps:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

Cool Down

12 Responses

  1. A. 3 sets @ 275 and 5 Sets at 285
    B. 225,255,275,295,305-PR For 3 I think
    C.17-15-14…Those my breathing got out of control in the last set
    D. Pr’d my 1k Row @ 3:31 Then Died on the Kipping C2B. did one set of 5 then sets of 2 all the way to 50… Did 10-10-3-4-3 on the thrusters… rested a min then did some butterfly C2B and knocked out 10…I HATE kipping… 11:06 was the time after the thruster

  2. A. Staying light on my squats for the next couple weeks. Groin is still bothering me. did 185lbs for the emom.
    B. hit 255. gotta figure out something here… keep collapsing in the hole.
    C, got 17, 14 bar slipped. then 20. fore arms were smoked after this.
    D. will do later.

  3. Lindsay Sinnes

    A) did 125#
    B) 105#, 115#, 115#, 120#, 125
    C) 105# for 10 reps
    95# for 11 reps
    75# for 18 reps
    D) 17:03 with green band

  4. Haines

    A: 230 for 3reps for 2rds, 245 for 3reps for 6rds.

    B: 185, 205, 225, 245, 250 that hurt!!!

    C: 175x10reps 155x12reps 135 I had no grip left;( fail!

    D: 1000m row 3:28 was doing sets of 5 C2B most of the time then I switched to singles and doubles on the last 15-20. #95 thrusters I did sets of 10. 14:18 time

  5. D. Rowed fast for me 3:36 was able to hit a set of 20 for c2b and then just kept grinding it out. Hit ten on the thrusters and then 5’s with a 10 sec break between breaks. Thanks brenden for the push. finished in 9:40


  6. Chela

    A) USED 110lbs on front squat EMOM
    C)6 using 90lbs
    9 using 80lbs
    12 using 70
    D) rowed 1000 in 4:40
    50 C2B & 30 thrusters
    That’s all I kept track of:)

  7. Cash$

    A) did 125.. Trying to work on form form form…
    B) ? Forgot … Lol
    C) 95 9 reps
    85 15 reps
    75 15 reps… Form form form
    D) 17:01 strict C2B…. Tough !!!

  8. Sarah H

    Feeling like I was hit by a train! Not sure what that is all about- I think hydration is needed- prep work completed- a.) did 95lbs x8- success
    B.) started with 75lbs, then 85lbs, 95lbs, 100 lbs- dropped second on 100- other two in that set sloppy- 100 again- 2 completed- sloppy- dropped to 95lbs- to finish last set of three. C.) 85lbs (5), 75lbs (12), and 65lbs (15)- D.) completed in 11:28 with NO chest to bars- seeing if no pull-ups will help my arm(?) Thrusters 55lbs.

  9. Brynnen

    Wow I needed a nap after this WOD!! But I was excited because my ribs bothered me very minimally!!
    A: Front Squats: stuck with 160 for all 8 sets. Focusing on form and not hyperextending my back. It started to feel heavy at the end
    B: power cleans: 120# X 8reps, 105# X 17 reps, 95# X 11 reps-yes that is pathetic!! My grip was toast!
    C:Row:4:06(ribs are a bit tender with this movement still), No C2B (ribs) so substituted 2 mins of hollow rocks broken into 3 sets. 65#thrusters in 3 sets: 13,12,5 performed in 1:46

  10. A: Front Squats:
    2 sets @230 6 sets at 245

    B: squat cleans x 3

    C: power cleans
    175 pounds x 4
    155 pounds x 7
    135 pounds x 13
    105 pounds x 15

    D: 3:36 on my row. Chest to bar took me forever with a bunch of no reps. Thrusters went quick thanks to a push from Chris Haines and Lindsay Sinnes. Haines and I did our last 10 synchronized and unbroken. It was awesome. Final time needs work 19:02

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