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Competitive Fitness 06.04.14

3
Jun

Competitive Fitness 06.04.14

Prep Work
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps

Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

Workout of the Day

B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

Build over the course of the eight sets.

C.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)

Cool Down
Mobility
Post results

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15 Responses

  1. A. Yeah… those Russian leg lifts…

    B. Need to work on hang clean, same thing with my hang snatch, timing’s off. Worked up to 135lb.

    C. 13:26, 105lb Front Squat.

  2. Ja

    A. I only did two rounds of the pre workout. Those Russian leg lifts weren’t happing lol used a 26kb and then 35kb for the snatches.
    B. Start at 85lb to warmup. Builded up to 145lb fail at 155, couldn’t get the second clean. Didn’t bother to try again

  3. sandra

    Warm up3x 8 russian leg lift swing fun accidentally swung around the bar. Happy I got my pistol squats 3×12..3×8 kb snatch 25lb. For shoulder.
    65×2, 85×2, 105, 115, 125, 130. Worked on form form form. Thank you Brenden
    Happy I could do the 130 aafter my irregular workouts.
    Wod. Row 400meet because I brought wrong shoes, 105 front squat again because my strength and conditioning is less. And 20inch box jump on and step downs. Time 12:41.
    Ran 2 miles in the evening core. Water water water

  4. Tina

    A) Russian things were tough
    Pistols
    Kb snatch x 8 reps with 35lb kb

    B) 85,95,105,105,115,115,125,
    135….B worked with Sandra and I on form…I have the same problem I always have. I think I need some RDLs with a pull.

    C) 400 meter run
    15 box jump overs
    10 front squats with 135

    Went unbroken on my front squat mainly out of fear of dropping it and being to tired to clean it again. Those front squats were tough…there was grunting involved.

  5. Cash

    A. Russian leg lifts went well
    Pistols on left side always need work
    Snatches are finally coming back with left shoulder, light weight
    B. First time doing cleans with shoulder… Worked up to 115, trying to be careful but so disheartening having to start over 🙁
    C. This wod I liked 🙂 10:58
    Run and BJ overs felt good, kept front squat weight at 85 to challenge me but go unbroken and be SMART :)) yes B and M.. I’m trying to follow your lead !

  6. Ken

    A) Russian leg lifts are good for us skinny guys
    Pistols not so much. Had to use a box
    Kb snatch x 8 reps not sure the weight of the KB

    B) 135,135,155 X 6.

    C) No 400 meter run for 2 sets. 700m row instead due to Achilles issue. Ran (hobbled) last set, Icing now.
    15 box jump overs
    10 front squats with 155

  7. Eterna

    Russian leg lifts were a no go for me. I really need to strengthen my core. :/ did leg raises in lieu of it. Pistols were ok and used a 26lb kb for snatches.

    Built up to 125 on the 2 position clean.

    Did the wod w/ 24 in box and started w/ 115 for front squats but after 4 reps had to pull off 10 lbs and squatted 105 the rest of the way. Broke it up into two sets of 5 each round. Finished in about 11:10.

  8. Prep Work
    A.
    Three sets, not for time, of:
    Russian Leg Lifts x 6-8 reps

    These got better toward the end.

    Alternating Pistols x 12-16 reps
    did 12 trying to focus on staying upright.

    Kettlebell Snatch x 8-10 reps each arm
    last round 44’s

    Workout of the Day

    B.
    Eight sets of:
    Clean + Clean from Below the Knee
    (from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
    Rest as needed

    Build over the course of the eight sets.

    Ended up hitting 280, failed the 2nd clean at 295, got under it but couldn’t stand it up.

    C.
    Three rounds for time of:
    Run 400 Meters
    15 Box Jump-Overs (24″/20″)
    10 Front Squats (185/135 lb.)

    10:36. Run was slow, Moved fairly fast i thought on the box overs, and front squats were unbroken.

    Overall good day.

  9. Sarah

    So glad I got in tonight!! Sometime this is just what I need after a long day- for Russian Swings- it was more like toes to bar for me- I used the box for Pistals and the Swings I did the pink- started with blue – than pink won!
    Clean + Clean from below knee: 55.75,80,85,90,95,100, 105- felt good!
    C. Run 400 meters, 15 box jumps, and front squats started with 100 and dropped it to 85- finished in 16:35-

  10. This was my 3rd day back after a long hiatus so I stuck to just portions a/b
    Leg lifts were a good challenge i personally really like them as apposed to Toes to bar due to the fact that TTB you will have yo round your back ALOT!!!
    Cleans felt good gonna sign up for an oly meet in aug so i threw in a jerk at the first few sets
    135-185-225-245-265(last set with jerk felt heavy) 280X1 Failed the second-and had to see if i could still clean 300 realistically i should of stayed lighter but it took me a long time to get there and i had to see if i could still do it. Successfully getting it made my day. My clean has changed a little bit due to the fact that i can’t just muscle it up like i used to. I have never pulled it that far back before. The catch position was a little different but not to bad….Progress!

  11. Rene Garza

    Got through the A.) Portion Did Ok. B.) Clean + hang clean 8 sets 95, 115, 115, 135,135,155, 155, 185. Quads felt tight but got through pretty good. C.) 155 front squat, 20 in box. Got through wod in 16:20. Good day to crossfit.

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