Call Us: (509) 895-5624

Competitive Fitness 12.27.13

26
Dec

Competitive Fitness 12.27.13

Hope everyone had a good Christmas! Excited to see all of the new CrossFit gear everyone got. A quick reminder that this Saturday is our Christmas Party(Ugly sweater) rumor has it, the person with the ugliest christmas sweater will be getting a prize!  Don’t forget to RSVP so we can let creekside know how many people they should plan for.

Thanks,

 

So with the year coming to an end what are your short-term and long-term goals for 2014? If you don’t have any would it be a good idea to maybe set some? I’ll leave that up to you all to decide. If you do come up with some and would like to share them with Coach B- or myself(marcos) feel free to e-mail them to us. mramos@crossfitreformation.com ,bloyer@crossfitreformation.com

Prep Work
3 Snatch pulls
3 High pulls
3 Power snatch
3 Behind the neck push press
3 Snatch drop-Feet already in the landing position, push your body as fast as possible under the bar-Bar should stay in the same place
3 Full Snatches

 

Olympic Lifting:

5 Sets of
Snatch Balance + Overhead Squat
Rest 2-3 minutes

 

Strength:

6 Sets of
Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes between sets.

WOD:
For time
30 Man-Makers Heavy (50/30 ish)

Man-Maker – KBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

Cool Down
Mobility

**Post results to “Leave a reply” section. **

5 Responses

  1. Sarah H

    Morning class was good! Snatch+overhead squat- 55lbs.x2, 60lbs.x3, 65lbs. Completed- ended with one more for form 55lbs.
    Bench- 55,65,75,65,75- no go on 85- had to be saved- ended with 80-
    Became a man in about 8min. And 56 sec.
    Have a happy Friday and good weekend!

  2. T$

    Snatch balance 55×2, 65,,75,85. Bench surprised myself 75(6),85(4),100(2), 5×85, 100x3then 105×1 and then 125×1. Man maker 30#db time 8:45 that was a bitch maker not a man maker. Surprised that I could do the 30’s but Marcos put them down in front of me I wasn’t going to back down even if it took me forever .

  3. Marcos Ramos

    First time squatting in two week…
    Feeling better didn’t go bellow parallel but feeling better. Snatch balance only worked up to 135 Skipped bench because i benched yesterday….

    man makers with 53lbs KB… hard with the KB to do rows, but made it work.. Took me about 12 minutes

  4. Tina

    Snatch balance + ohs
    65-85-95-105-125…felt like I could do more so I am interested to see what I can do next time…it’s been awhile since I have done snatch balance

    Bench 105-115-125-115-125-145

    Man Makers 35 kb 11:17

    Man Makers were rough!!!

Leave a Reply