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Competitive Fitness 12.16.13


Competitive Fitness 12.16.13


Question From B-
How have you been progressing on your goals established in Aug, 2013. 3,6,12 months out? Any of them checked off? new goals developed?

Prep work:
2 sets of
50 Double-Unders
10 Toes to Bar
10/6 Muscle-Ups

Olympic Lifting:

6 sets of
Halting Snatch-Grip Deadlift + Hang Snatch(any position) + Snatch
Rest 2-3 minutes between sets

3 sets of
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021 (use straps if you have them)
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

Work Set:

12 min EMOM
Even Minutes –weighted Dips x 6-8 reps @ 2011(2 down 0 hold 1 up 1 hold) no more than 26lbs (get creative on how to hold weight)
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

Cool down:

**Post results to “Leave a Reply” Section**

4 Responses

  1. BoomBoom

    One of my personal goals is to see how far I can get my beard to grow in the next few months, and it has started to fill out more, so happy about that! Haha… But the main goal is to get to that special place, which is looking more and more possible everyday, because I have completely changed my eating habits into a more positive way, which has improved my progress through all things Crossfit and daily life. Looking forward I just need to keep digging deep and limit mistakes by focusing on good technique and to worry less about hitting Pr’s, and instead train to stay consistent on my strengths and establish new ways to conquer my weakness’.

  2. BoomBoom

    I like the double unders and muscle ups in the warm up, for me the MU’s felt smoother when I switched to no false-grip on my last set. The snatch OLY work: I always start with the 45lb bar to get the movement down, then 75, 105, 125, 145. and they all felt like they were clicking today, and was transitioning well and pulling back more, and without any pause in the middle, it is definitely feeling more comfortable. used 145 for the 3 sets on RDL portion then on the HSPU strict 8,5,5. That 12 EMOM hurt so good!

  3. sandra

    I did it for my first 2 muscle ups that goal is MET now to make them look pretty and flow. Snatch my pull back is getting better only worked up to 85. Snatch romanian 105 hs strict push ups 5-5-4..Pull ups dips first 4 rounds with /10lb added. Last two rounds strict no weight. Total 6. Im pooped

  4. Claudilla

    The romanian deadlift tempo was really good, except I wish I would have had lifting straps….I wasn’t getting tired of the weight but more so my grip was giving out. Still trying to work on my snatch technique although I feel so much better than I did this time last year when I was doing them. The 12min emom looked pretty easy on paper, but I was having a hard time completing the 6-8 within the minute and I was doing them banded. I started with 8 in the first couple rounds then droped to 6 reps. Overall today was good…I don’t know if my body is getting used to more pain after 2 weeks but it seems like week 2 was ‘easier’ (although it wasn’t easy) than week 1 where I felt I got hit by a bus.

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