WOD Blog
 | Fri, Aug 19 2016 |  |
| METCON 8/19/16-7/5/17 | COMPETITORS TRAINING 8/19/16 | WEIGHTLIFTING 8/19/16-7/5/17 | WARM UP 8/19/16-7/5/17 |
METCON 8/19/16-7/5/17
(Reps, Rx+, Rx2, Rx3)
'STAY AHEAD'
With 3 min Brackets perform
20-Sit Ups
14-Box Overs (24''/20'' for all levels step ups allowed)
Snatch-12-10-8-6-4 reps(Each 3 min bracket you are reducing reps and adding weight)
GOAL/Rules: Every 3 mins you must complete the triplet 1 time. If you finish early you may continue moving if/once you get to 12 min(round 5 continue going through for max total reps at that rep scheme.
Rx+: 1st round-95#/65# 2nd-115#/75#-3rd-135#/95#-4th 165#/115#-185#/125#
Rx: 75#/55#-95#/65#-115#/75#-135#/95#-165#/115#
Rx2: Stay at 75#/55# for Powersnatch
Rx3: Sub Hang Powersnatch Stay at 55#/35#
| 1st | 236 Rx | Katriel-Maria Fri, Aug 19, 2016 | | 2nd | 216 Rx | Noelia Fri, Aug 19, 2016 | | 3rd | 167 Rx | Lily Jon Fri, Aug 19, 2016 | | 1st | 287 Rx+ | Seth B Fri, Aug 19, 2016 | | 2nd | 248 Rx+ | Bob Fri, Aug 19, 2016 | | 3rd | 245 Rx+ | Charles G Fri, Aug 19, 2016 |
| 1st | 212 Rx+ | Noelia Wed, Jul 5, 2017 | | 2nd | 321 Rx | Taeja Wed, Jul 5, 2017 | | 3rd | 236 Rx | Katriel-Maria Fri, Aug 19, 2016 | | 1st | 295 Rx+ | Seth B Wed, Jul 5, 2017 | | 2nd | 248 Rx+ | Bob Fri, Aug 19, 2016 | | 3rd | 245 Rx+ | Charles G Fri, Aug 19, 2016 |
| Carl | 220 Rx | | | Tracie | 230 Rx2 | | | Katriel-Maria | 236 Rx | | | Lila | 227 Rx2 | | | Noelia | 216 Rx | | | Scott B | 266 Rx2 | | | Lily Jon | 167 Rx | couldn't get 95 up so dropped to 85 and finished with that | | Anthony A | 126 Rx | | | Seth B | 287 Rx+ | | | Julia Goldst | 246 | Sit up, CTB, strict press (RX weights) | | Wesly | 230 Rx+ | | | Charlie | 215 Rx2 | Thrusters started at 65 /75 /85/ 95 / 105 increased by 10 lb each reound | | Bailey J | 210 | 95 lbs on round 5 | | Charles G | 245 Rx+ | | | Bob | 248 Rx+ | | | Braeden | 208 Rx+ | |
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COMPETITORS TRAINING 8/19/16
(Time, Rx+, Rx2, Rx3)
Week 1 of 5
FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up
A. Pause Front Squat
5-5-5-5-5 (w 3 sec pause)
1-2 drop sets of 6+ reps @70% of that reg tempo stop at 10 rest and do one more with more weight.
B1. Strict Weighted Pull Up
7-7-7-7-7
B2. Strict HSPU
5-Max reps (increase ROM if you can easily do 7's
C. Strengthcon: AMRAP in 12 mins of
2-Ring Muscle Ups
4-Ring Dips
6-CTB Pull Ups
8-Deadlifts (275#/185#)
REST 1 min
GOAL: 4 rds+
Metcon: Class metcon Rx or Rx+
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WEIGHTLIFTING 8/19/16-7/5/17
(Weight)
MAX! Spend 25-30 mins working up to a single recommended
E2MO2M for coaches
Snatch
1-1-1-1-1-1-1-1-1
Work up to a new 1RM for more experienced and flexible try to catch in a Squat Snatch for tight people and beginners take from 2-3'' below the knee and put this in notes
| 1st | 125 Rx | Katriel-Maria Fri, Aug 19, 2016 | | 2nd | 102.2 Rx | Cherise Fri, Aug 19, 2016 | | 3rd | 80# 5#PR Rx | Tracie Fri, Aug 19, 2016 | | 1st | 205 Rx | Charles G Fri, Aug 19, 2016 | | 2nd | 165 Rx | Carl Fri, Aug 19, 2016 | | 3rd | 145 Rx | Charlie Fri, Aug 19, 2016 |
| 1st | 140 Rx | Taeja Wed, Jul 5, 2017 | | 2nd | 125 Rx | Katriel-Maria Fri, Aug 19, 2016 | | 3rd | 102.2 Rx | Cherise Fri, Aug 19, 2016 | | 1st | 251.5 Rx | Brandon He Mon, Aug 7, 2017 | | 2nd | 212 Rx | David P Fri, Mar 31, 2017 | | 3rd | 205 Rx | Charles G Fri, Aug 19, 2016 |
| Carl | 165 Rx | | | Scott B | 141.6 Rx | Powersnatch | | Tracie | 80# 5#PR Rx | | | Katriel-Maria | 125 Rx | | | Anthony A | 105 pr Rx | | | Bailey J | 70 Rx | | | Carolyn | 75 Rx | | | Charles G | 205 Rx | not a PR, but a good hit | | Charlie | 145 Rx | A new PR | | Cherise | 102.2 Rx | |
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WARM UP 8/19/16-7/5/17
(Check In)
FOAM ROLL-Forearms first!,quads,calves,glutes,
GROUP WARM UP
Bike or Row-2 mins
Box Step Ups or 10-Jumping Jacks to tuck jumps-3-1 min
Hip Rotations-15 reps R/L
Praying Pose to Hammy-30 secs
Dynamic Plank-20 secs
Mtn. Climbers-20 secs
Band Pull Aparts-20 secs
Band Passthroughs-10 reps
Band OHS-5-10 reps
Burgener warm up
3 position snatch-3 of each
dfs
COOLDOWN
Anchored T spine-2 mins
Traps Smash-2 mins R/L
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