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General/ Competitive 04.14.14

13
Apr

General/ Competitive 04.14.14

Prep Work
50‘ Duck walk
3 Rds
10 PVC pass throughs
10 Behind the neck push press
10 Wall facing squats

Level One
15 Min working on a jerk from the back+ 2OHS

Level Two
15 Min working on a 3 Position Snatch
1.High Hang
2.Mid Thigh
3.Floor
For a lot of you who have been involved in Crossfit for a while you guys have probably heard your coaches yelling “finish” or “hit your pockets” Today will be all about that. Partner up with one or two other people and stay fairly light and drill those different positions.

WOD
This little pearl is from our weekend with Crossfit InVictus..Needless to say it would be VERY easy to do, but luckily we have an awesome community of people that will help you push yourself as hard as possible

5Min Sprint
Burpee Box over

This was a test that we had to perform with very little heads up. You will push yourself as hard as physically possible for 5 min. Lets face it not a lot of people like burpee box jumps but thats ok. This is a test of will power and overall desire to push yourself. Remember you can always fall down right? KEEP MOVING!

Standards-Chest and thighs to floor, Both feet must touch the top of the box. Step ups are ok.
When you are finished with your time cheer everybody else on going in the next heat.

Coach – B

ACC Work
3X10 Tempo walking lunges (weighted is optional)
2 Second decent on each step
5Min Squat test after final set.

Cool Down
Mobility

29 Responses

  1. BG

    Good programming this am.
    Pre work was good. I like wall facing squats.
    Really helps on my back and my form.
    Level 2: worked my way up to 75 lbs. got some good tips from Coach MR. Worked on my pull and shrug. Stayed at the button for a few seconds on each OHS on the 1st couple of rounds.

    5 min burpee. Total of 49 reps. My goal was 10 a minute.
    Thanks for Joel for counting. (It really helps)
    Only did 2 minute squat hold.
    Had to get dresses for successes 🙂
    See ya tomorrow am

  2. Irina

    Good workout today. I liked the occasional longer times dedicated to oly.
    The snatch scares me. So I did Lv2 to work on it. Got up to 60#. Worked on bottoming out.
    WOD 1-2 away from 60(not good at counting)

  3. Jim

    I pulled an Irina today ( I do what I want) Jimbo’s shoulder does not allow or like any OHS lifting, so I substituted Split Jerk / Front Squat worked up to 155#, seemed a lil heavy though, I usually do more than that for both. Did 46 Burpee’s over box.

  4. Vanessa Esquivel

    I enjoyed today’s prep work,
    those wall facing squats were fun! I did level 1 because I’ve never done jerks or OHS before, but I was really excited to try them! I went very light at 15# because I have a REALLY bad shoulder and I felt it at times. I was attempting to hold the squat at the bottom for up to 5 sec. For today’s WOD I got in 55 burpees over box, thanks to my sister Brenda for counting! I used 2 18# KBs for the lunges and the 5 minute squat after that was brutal to say the least, but overall it was a great workout!

  5. sandra

    Warm up was nice helped me loose n up my hips.
    3 position snatch worked at 65lb. My pull needs work.
    Box jumps horrible but I worked on my form. = 70

  6. Eterna

    Did level 2: first half of snatch work used 55lbs and then added 10 more lbs for second half.

    53 burpee box overs in the 5 mins. Was going for 60… But alas! I was not fast enough. We shall meet again one day!

  7. Tina

    65lb 3 position snatch…wrist feels good 🙂 Snatching was a little awkward but hopefully it’s like riding a bike 🙂 shoulders are not used to overhead stuff so they fatigued quickly.

    Burpee box overs – 67…love these lung burners not only for the physical challenge but the mental challenge. I wanted 70 but ran out of time.

  8. Tiffany

    Worked on OHS. Used 55lbs. I will master it one of these day. Getting better. 41 burpee box jumps. I figured I’d only get 30 so i did better than I thought.

  9. Sarah H

    Three position snatch at 50lbs. My full snatch felt good, high hang not so much- need to work more on staying in my heals and solid foundation! Burpee over box- challenging I need to push harder- I got 13 in the first min. But did not maintain that end with 50!

  10. gogo

    3 position snatch: 95#
    5 min AMRAP Burpee Box Overs: 68
    3×10 walking lunges, 2 second decent: 2×25# kettlebells
    5 min squat test

  11. Marcos Ramos

    Prep Work
    50‘ Duck walk
    3 Rds
    10 PVC pass throughs
    10 Behind the neck push press
    10 Wall facing squats

    Pass throughs were hard today.
    Wall facing squats were the deal breaker.

    Level Two
    15 Min working on a 3 Position Snatch
    1.High Hang
    2.Mid Thigh
    3.Floor

    Built up to 135, focused on speed/ patience on the final pull and sitting in the whole. Feel like my snatch is getting a little more consistent.

    5Min Sprint
    Burpee Box over
    Did this yesterday got 80, coughed for a couple hours. Didn’t think it would be as bad as it was, hurt just as bad after as before.

    ACC Work
    3X10 Tempo walking lunges
    2 Second decent on each step
    Used 35.53, 62.

    5Min Squat test after final set.
    Focused on keeping my toe to the ground, could feel the outside of shin.

    Cool Down
    Mobility

    Rowed a recovery 2k

    Worked on shoulder mobility,
    hamstrings as they have been tighter then normal the last couple weeks.

  12. Susana R

    Stayed light on snatch…..65 pounds, worked on hitting “the pocket” 🙂

    Got 52 reps on the amrap……. Never stopped…… Not sure how these other crazy people got reps in the 60+……. I thought I was gonna die

  13. Springer

    Jerk + OHS@65lbs First time OHS, need to work on stability, I was much less stable than I expected.
    41 Burpee Box Jump Overs

  14. Brynnen

    Worked on my 3 pull snatches today. Working hard on not being a stripper and keeping my butt down. Also working on pulling to the hips. Pretty much just used the 35# bar most of the time and then switched to 65# for 2 rounds. Made improvements on keeping my butt down and hitting the pocket. Now I need to work on my lower back hyperextension.
    5 minutes of BURPEE box jump overs………enough said. I got 56. After about 10 moved to burpee step overs. I need to improve this score for sure. Something to work on.
    Used 35# KB for the lunges.
    On the squat hold, my shins were blowing up. Otherwise felt great!!

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