CrossFit Manayunk Comp Blog

WOD 7/27/12

noreply@blogger.com (RWSC) — Fri, 27 Jul 2012 04:41:00 +0000

O-Lift

High Bar Back Squat 6x2 @ 90%

Work up to a heavy single FULL SNATCH for the day

then hit 7x1 @ 85% of that number goal is ZERO misses

Take 8 working sets to work up to a heavy triple split jerk from the boxes(heavy as possible)

Wod For Time

3 rounds

10 deads 315/220
10 burpee box jumps 30/24

AP- Not timed

1a) 5 heavy sets of 10 on reverse hyper
1b) spend time working butterfly chest to bar pull ups if you already have butterfly if not just work the butterfly

noreply@blogger.com (RWSC) — Wed, 25 Jul 2012 02:59:00 +0000

O-Lift

5X3 Front Squats (1st rep pause for 5 seconds in the bottom) – near heaviest possible

Work up to a heavy hang squat clean single

then

8x1 @ 85% of that number clean and jerk

Strength- 4 rounds

1a) me kipping def hspu rest 60sec
1b) me close grip bench press 185/ 130 rest 60 sec
1c) 15 GHD sit Ups

Wod-

3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#

rest 1 minute in between rounds

after last round (record time minus 2 minutes rest) rest another 2 minutes

then complete max burpees in 2 minutes

Wod 7/24/12

noreply@blogger.com (RWSC) — Tue, 24 Jul 2012 13:10:00 +0000

O-Lift

Work up to a single hang snatch for the day
then
7x2 full squat snatch @ 80-85% of that number

High Bar Back Squat- 5x5 @ 85%

Power Jerk 5x2 @ 70%

Wod- #1

7 rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155/105#
Rest 1:1

Wod #2

For Max reps

2 rounds

1 min strict pull ups
rest 30 sec
1 min kipping pull ups

WOd 7/20/12

noreply@blogger.com (RWSC) — Fri, 20 Jul 2012 03:56:00 +0000

O-Lift

Wok to a heavy single full snatch
7x2 from the hang @ 80% of that number drop the weight if you are mising the 2nd rep

High Bar Back Squat 6x2 @ 88%

Wods -

As fast as possible do

25 Sit-ups
20 Sumo DeadLift HighPull with Kettlebell, 2 pood for men/1 pood for women
15 Burpees
10 Stationary Row for Calories

record your time and then rest 5 minutes

then do the same Wod as a 10 min AMRAP and see how far you get

WOd#2 Max Front squats 155/115 in 1 minute(all out effort)

Wod # 3 3 rounds of max box jumps 30/24 regional standard in 30 seconds with 30 seconds rest

AP- spend 20 minutes working partner carries and burpee relays

Wod 7/18/12

noreply@blogger.com (RWSC) — Wed, 18 Jul 2012 03:06:00 +0000

O-Lift

2 position snatch(floor then hang mid thigh) 8x1 (heavy as possible, if you miss drop weight) 

Halting Snatch Deadlift 6x3 (think about bar path and perfect form) 

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=186

Push Press work up to a heavy single for the day

then 7x3 @ 80% of that number 

High Bar Back squat - 80% x 6 x 6

Strength- 

5 rounds 

1 min max reps @ 405/325(if these are higher than your 1 rep max do this set @ 80% of your 1 rep max

rest 2 min

WOd #1 For Time

4 rounds 

5 Power Snatches 135/95

5 Thrusters

5 box jumps 36/30

5 bar muscle ups(sub 10 chest 2 bar pull ups if you don't have bar muscle ups with a band)  

WOd 7/17/12

noreply@blogger.com (RWSC) — Tue, 17 Jul 2012 01:36:00 +0000

O-Lift -

8x1 High Hang Clean(work as heavy as possible) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=190

Then work up to a heavy single full clean and jerk

7x1 @ 85% of that number

5x3 cleans pulls @110%

Strength-

1a) 5x2 Pause Front Squat @ 75 %

1b) 5x max effort Kipping Def HSPU

1c) 5x max effort Strict bar dips

Games Chipper

for time:

155/105 OHS x 10

10 box jump hurdles - 24/20"

10 thrusters - 135/95

10 power clean - 205/135

10 toes to bar

10 burpee muscle ups

10 toes to bar

10 power clean - 205/135

10 thrusters - 135/95

10 box jump hurdles - 24/20'

155/105 OHS x 10

AP-

30 Weighted GHD Situps

3x15 heavy reverse hyper

WOD 7/16/12

noreply@blogger.com (RWSC) — Mon, 16 Jul 2012 03:16:00 +0000

O-Lift

7x2 Power Snatch+1 overhead squat(do 2 power snatches then 1 overhead squat) 

Work to a heavy single of full squat snatch

EMOTM for 12 minutes @ 85% of your snatch for the day

High Bar Back Squat 85% 6x2

Split Push Press Behind The Neck 7x3 (heavy as possible)

 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=332

WOd- 12 min Amrap

6 Front Squats 205/135 

8 C2B Pull Ups

10 Kb Swings 70/53

20 dubs  

Watch the lay back on this!!!!!!!!!!!!!!!

wod 7/14/12

noreply@blogger.com (RWSC) — Sat, 14 Jul 2012 10:57:00 +0000

o-lift

Work up to a 1 rep snatch balance(work on staying back on your heels)

5x2 overhead squat @ 80% of that snatch balance

Work up to a heavy single full snatch

Strength-

5x5 @ 75% Bench

Wod 10 min amarp

4 muscle ups
5 push jerks 185/120
6 burpees

Wod 7/13/12

noreply@blogger.com (RWSC) — Fri, 13 Jul 2012 01:56:00 +0000

O-Lift

Clean Shrug 8x3 work up as heavy as possible http://www.catalystathletics.com/exercises/exercise.php?exerciseID=93

10x1 hang squat clean(focus on finishing the pull and jumping backwards not forward) heavy as possible

watch this whole video and focus on how they always finish the pull and keeping the weight on the heel the whole time(cleans come in around 4:20)

Work up to a max jerk from the boxes(work on your drive under the bar) think before each lift

Then do 5 doubles @ 85% of that number

High Bar Back Squat 6x5 @ 80%

and if you think you cant drop in with heavy weight watch this http://youtu.be/WK7m6I5m6gY

WOD -

50 Kb Swings
25 burpees
10 snatches(any style) 185/120
7 muscle ups
10 snatches
25 burpees
50 kb swings

WOD -REst Day

noreply@blogger.com (RWSC) — Thu, 12 Jul 2012 01:17:00 +0000

Rest Day

WOD 7/11/12

noreply@blogger.com (RWSC) — Wed, 11 Jul 2012 01:56:00 +0000

O-Lift

10x1 Tall Snatch http://www.catalystathletics.com/exercises/exercise.php?exerciseID=217

10x1  Hang Squat Snatch 

Snatch Push Press + Overhead Squat - (80% of Snatch)  5 x 5+2(so this is 5 sets of 5 snatch push press with 2 overhead squats after the last push press)

High Bar Back Squat- 80% 6x2 

Strength- 5 sets of 10(T&G deadlifts @ 88% of your 10 rep max)

Wod - Games WOD

 3 rounds for time:

 8 split snatch - 115/75(alt feet) 

 7 bar muscle ups

 Run 400 m

AP-50 strict bar dips  

WOD 7/10/12

noreply@blogger.com (RWSC) — Tue, 10 Jul 2012 02:43:00 +0000

O-Lift

10x1 Tall Clean(go as heavy as possible) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=150

Work up to a 1 rep max Clean and Jerk

3 unbroken hang power cleans EMOTM 10 minutes 225/135

Front Squat- Work up to a 1 rep max for the day then drop and hit 5x2 @ 80% of that

Strength-

1a) 3X15 Reverse Hyper (heavy as possible) rest 60 sec
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

Wod

4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1 rest half the time a round takes you so if the round takes 2 minutes rest 1 minute in between

7/9/12

noreply@blogger.com (RWSC) — Mon, 09 Jul 2012 02:02:00 +0000

O-Lift

10x1 Pause Snatches build to as heavy as possible pause should be a full one one thousand pause

Snatch Pulls 5x5 @105% 

High Bar Back squat - 80% x 4 x 6 

Strength- 6 rounds

1a) max effort kipping def HSPU rest 60 sec

1b) max effort strict pull ups rest 60 sec

1c) max effort strict bar dips rest 60 sec 

Wod For Time- 

Row 250 meters

15 Kb swings 70/53

25 burpees

15 kb swings

row 250 meters 

WOD 7/7/12

noreply@blogger.com (RWSC) — Sat, 07 Jul 2012 14:28:00 +0000

O-Lift

Build to a 1 rep max snatch for the day

then

10 Perfect singles @ 80% of that number

Back squat - 80% x 6 x 2

Strength- 4 muscle ups every minute for 10 minutes

Wod- 8 min amrap

2 C&J 135/95

2 snatch 135/95

WOD 7/6/12

noreply@blogger.com (RWSC) — Fri, 06 Jul 2012 14:45:00 +0000

O-Lift

5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

10x1 Clean Deadlift to hang squat clean

5x3 1 1/4 front squats at 75% of your 1 rep max front squat

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Wod -

100 dubs
4 mu
10 front squat w/2 53/35 kb
4 mu
10 push press
4 mu
10 thruster
4 mu
10 double kb snatches
100 dubs

AP- 100 back extensions

Wod 7/5/12

noreply@blogger.com (RWSC) — Thu, 05 Jul 2012 03:07:00 +0000

O-Lift

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavier than last week, rest 40-60 sec.
demo http://vimeo.com/45223203

2 touch and go snatches @ 185/ 115 EMOTM for 15 minutes

High Bar Back Squat 6x3 @80%

Strength-

1a) 7x3 @ 80% close grip bench
1b) 7x10 weighted ghd sit ups

Wod- For Time

5 rounds

10 c2b pull ups
10 burpees

WOd 7/3/12

noreply@blogger.com (RWSC) — Tue, 03 Jul 2012 03:47:00 +0000

O-Lift

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

2) Work up to a heavy single Power Snatch(in no more than 7 sets)

3) @95% of that number perform 7X1 of 2 power snatches then 4 overhead squats  

Strength

1)  Front Squat -Build to a 1 rep max (for the day), then do 4x2 @ 90% of that number. 

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.

2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Wod- For Time(minus 7 minutes rest)

these should be ALL OUT Effort and Unbroken! 

 15,12,9 

 Power Clean - 135/95

 Burpees

rest 7 minutes

 
 3 rounds 

 95/65 G2O - 10 reps

 200 yd shuttle run - 50 yds there and back twice

Wod 7/2/12

noreply@blogger.com (RWSC) — Mon, 02 Jul 2012 02:40:00 +0000

O-Lift

Work up to your 1 rep max snatch for the day

then 7x2 @ 85% of that number

Jerk Balance- 10x2 go as heavy as possible http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Sots Press(clean) 6x4 as heavy as possible http://www.catalystathletics.com/exercises/exercise.php?exerciseID=209

Strength-  We will be doing a heavy squat program for the next 6 weeks(SQUATS EVERYDAY!)

Make sure you are getting 1.5 times your body weight in protein each day, taking your fish oil, and getting enough sleep! 

 5 Sets of 10 touch and go deads  @ 88% of last weeks 10 rep max (rest 2-3 min between sets) 

High Bar Back Squat 6x2  @80%

Wod- For Time-

"Amanda" 

9-7-5 

MU

Squat Snatch 135/95 

PR TIME!!!!!!!!!!!!!!!!!!!!

WOD 6/30/12

noreply@blogger.com (RWSC) — Sat, 30 Jun 2012 11:57:00 +0000

O-lifts

1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

3) EMOTM complete 3 unbroken touch and go power cleans @ 100% of your 5 rep max number from this week until failure.

Strength-

1) 6x3 1/4 back squats, go as heavy as possible

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

2)a Close Grip Bench Press - 67% 1RM; 10 sets of 3; rest 30 sec

2)b AMRAP Strict Mixed Grip Chin Ups @; 10 sets; rest 30 sec

Conditioning
21-15-9 of:
OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees
For time.

Notes: For BB Lunges 1 step = 1 rep.

Wod 6/28/12

noreply@blogger.com (RWSC) — Thu, 28 Jun 2012 04:06:00 +0000

O-Lift

Work up to a heavy single C&J
then do 5x2 @ 85% of that

8x2 Pause at knee clean pulls @120% of max clean

Front Squat- 2x5 @ 75%, 2x4@ 80%, 2x3 @85% , max reps @ 65%

Wod-

3 Rds:
20 Pull ups
20 Deadlifts 185#
20 Burpees

AP- 3 rounds not for time

100 meter dumbell farmers walk 100/70
100 meter prowler(high) push 180/100

Wod 6/27/12

noreply@blogger.com (RWSC) — Wed, 27 Jun 2012 02:01:00 +0000

O-Lift

Muscle snatch - 80% x 3 x 3

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

**Find your 5 rep max touch and go full squat snatch(important as we will be testing this)

Strength-

1a) 5x5(l/r) Overhead Forward Barbell Lunges , heavy as possible(bar must come from ground)rest 60 secs

1b) 5x10(l/r) 1 arm dumbell rows, heavy as possible

Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

Wod- For Time

5 rds

5 Power Cleans

5 Front Squats

5 Push Jerks

5 Muscle ups

1 minute rest between rounds.

Total time minus 4 minutes

Wod 6/26/12

noreply@blogger.com (RWSC) — Tue, 26 Jun 2012 01:29:00 +0000

1. 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

2. Work up to a 5 rep max touch and go clean(you may not drop the bar from the rack)

(we will be testing this so make sure to get as close as possible where you are failing on that 5th rep)

Strength

1) High Bar Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

AP- 50 GHD SIT UPS
50 Weighted Back Extension

Wod 6/25/12

noreply@blogger.com (RWSC) — Mon, 25 Jun 2012 14:23:00 +0000

 O_lift- 

1. 7x1 as heavy as possible Halting Snatch Deadlift(pause 2seconds,count out load)-hang snatch 

 2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO

Strength

 1.  5 Sets of 10 touch and go deads  @ 80% of last weeks 10 rep max (rest 2-3 min between sets) 

2a) 4X8 Weighted “Strict” GH Raise – try band set up, rest 60 
sec. (no swing, start from a position parallel to the floor) Demo Video

2b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

Wod - For TIme

10 rds of

2 225 cleans 

3 muscle ups

4 hspu

AP- 100 meter farmers walk 150/100 each hand 

WOD 6/23/12

noreply@blogger.com (RWSC) — Sat, 23 Jun 2012 12:49:00 +0000

O-Lift

Snatch - max for
day; 85% of that x 7x1 

Clean & jerk - max for day; 85% of
that 7x1

Strength -

1a)HBBS 7X3 @80%

1b)Max effort Strict Chest to bar pull ups

Wod - For Time

 Row 500 m

 20 OHS 135/95

 50 dubs

Row 400 m

 15 OHS

50 Dubs 

 Row 300 m

10 OHS

 50 Dubs 

 20 burpees 

Wod 6/21/12

noreply@blogger.com (RWSC) — Thu, 21 Jun 2012 03:40:00 +0000

O-Lift

Clean and Jerk -work up to your max for the day(in no more than 7 sets, with no more than 3 misses at your max)
then do 7x2 of 75% of your max for the day

Front Squat find your 1 rep max for the day
then do

a set of 20 unbroken reps(allow yourself only 2 attempts if your fail our second record the weight and the number of reps you got)

**this should be somewhere around 55%-65% of your 1 rep max

Strength

1a Seated 1 arm dumbell press 4x5 as heavy as possible rest 60 sec
1b 1 arm dumbell rows 4x10 as heavy as possible rest 60 sec

Wod- For Time

8 muscle ups
8 clean and jerk 155/100
6 muscle ups
6 clean and jerk 175/ 115
4 muscle ups
4 clean and jerk 195/ 125
2 muscle up
2 clean and jerk 215/140

AP- Not for time

50 back extensions
50 ghd sit ups