for loads;
Power Snatch - 3,3,3,3,3,3,3; 240 sec rest b/t sets
5 min rest after last attempt
for loads:
3 position power snatch (high hang, knee cap, floor);
1.1.1 x 5; 180 sec rest b/t sets
5 min rest after last attempt
for reps;
10 min double unders
highest load lifted for 3 in power snatch in kg + highest load lifted for 3 pos snatch in kg + reps in double unders is your score (100kg + 80kg + 600 reps = 780 as score)
post score to comments
you can only rest briefly (i.e. BRIEFLY) b/t reps for snatch sets
a squat snatch is regarded as a failed power snatch attempt and does not count
you can begin each hang of power snatch with hips at full extension but you must make a concentrated effort to pause briefly at heights indicated before pulling barbell (i.e. at thigh and knee cap)
and just to ensure everyone is clear, the rope must go underneath you twice to count as a double under :)...if you land on rope on attempt, that rep does not count...have fun
Friday is a double wod day - am heavy met con, pm cardio respiratory endurance, plan accordingly
post fuel:
above 12% - 40g prot/10-20g carb - PFC meal 60 min later
8-12% - 40g prot/40 g carb - PFC meal 90 min later
below 8% - 40g prot/60 g carb - PFC meal 90 min later
Sweet sweet Oly day. Love it.
ReplyDeleteOh, I think 88F is Eat S%$t deg C...
James my work schedule friday will only me to do one of the work outs...which one?
ReplyDeleteIs it Friday already? Wait and see, grasshopper.
ReplyDeleteI love the post wod meal recommendations! I've used the zone calculator to calculate my bodyfat %, http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx. Is this accurate enough?
ReplyDeleteI'm wondering if I'm ready to start on this WOD, or if I should be doing strength work for a couple of more months.
Numbers for 1 RM:
Back Squat - 115 kg
Front Squat - 100 kg
Deadlift - 125 kg
Press: 47,5 kg
Bench: 65 kg
C&J: 72,5 kg
Squat snatch: 55 kg
HSPU: Almost capable of 5 consecutive...
What do y'all think?
can't wait...this one looks awesome!!!
ReplyDelete64.5 / 60 / 449
ReplyDelete573.5
Hi Guys, haven't posted in a while.
ReplyDeleteI broke my big toe and can only do upper body stuff for at least 3 weeks. Will try o modify some of the work outs for now.
Todd
power snatch 38.64kg
ReplyDelete3 position power snatch 31.82kg
double unders 652
Score = 722.46
Thumbs always hurt after working snatch. Should have went heavier on the 3 position power snatch, but haven't had enough experience with these yet to gauge what weighs I should be using.
Hixy,
ReplyDeleteI'm in the camp that doesn't think it's necessary to go to a specific program like starting strength just to get better at crossfit. When I did it, my met con and other skills suffered too much. I think your numbers are fine to start this WOD. Just scale the metcons if needed to keep intensity high and go all out on the strength days to increase your numbers. I just started and am a cycle behind, but I really like this programming so far.
Hixy, anything that's online that tells you what your bodyfat might be is inaccurate at best. It might as well be telling you what colour your underwear is. Have someone measure you with skinfold calipers; outside of hydrostatic weighing that's your best bet for accuracy.
ReplyDeleteAnd start doing the WODs, your numbers are fine. If the WOD is too hard, scale it. You'll not find better programming anywhere. And it's free.
65.8/61.2/ 398
ReplyDelete525 total
Double unders were really rusty and shoulders were on fire.
On the power snatch I am getting my feet really wide at the end. Is this poor technique and should I be keeping my feet at a certain width on the landing?
1. 54.4kg
ReplyDelete2. 47.6kg
3. 325 DU (not happy with DU)
Total - 427
trying to "plan accordingly" master. Grasshopper will work on patience.
ReplyDeleteget better Todd
40kg + 28.8 kg (time constraints so only 1 attempt at this)+ 500 DU
ReplyDelete=568.8
Looks like I'm not going to have an chance to get into the gym today.
ReplyDeleteI'm going to do the skipping, I allways have my Buddy Lee handy.
P. Snatch - 63.64
ReplyDelete3 pos snatch - 51.14
Doubles - 453
Total - 568
Didn't push the weights today as I wanted form to be dead on, did lots of video analysis btw sets and it was a huge help. Same mistakes but I can pinpoint better, but back angle improved at start.
Doubles well under my 500 goal but me arms are just fried. I thought my nasty-ass cold might slow me down a bunch but after the 1st 200 reps (@ about 6:14 remaining) I couldn't string together a ton of multiples. I didn't miss much at all, maybe 5 times max, but the frickin' arms and shoulders were toasty.
Awesome doubles from the female reps today, well done!! And Lauren, beating me by .8 is just evil.
64kg power snatch
ReplyDelete57kg 3 position
211 double unders
PS- 54.5
ReplyDelete3 pos PS - 52.3
dbl unders - 452
still found as weight increased I was raising my hips too early and was almost parallel to the floor with my back angle.
93.1+75+405= 573.1
ReplyDelete3 position snatches were light, just worked on form. I'm still sore as hell from playing two games of soccer yesterday.
power snatch-59.09
ReplyDeletecomplex-54.55
DU-504
toal-617.64
Power Snatch 61.4kg
ReplyDeleteSnatch Complex 49kg
DU's 550
SCORE = 660.4
Knee has been giving me some serious problems. Lots of physio going on right now.
PS 3's - 50kg. My brain is afraid of my hips.
ReplyDelete+
PS complex - 45.5kg
+
DU's - 600 on the nose. 700 is douable.
Total = 695.5
Holy DU's Katrina, Mike, Chad & Lauren! Great work.
ReplyDeleteHoly DU's Katrina, Mike, Chad & Lauren! Great work.
ReplyDeleteNothing will help you focus on jumping in the same spot for DU'S like doing them in an 6x8 area in between the bed and desk at work.
ReplyDelete- 329 DU's in 10 min. This was my best DU session to date so I'm happy.
It's a blizzard here and everything is closed. Garage is all sloppy and in the teens, it's not going to happen. Good night to spend with the fam by the fire.
ReplyDeleteWe're supposed to get upwards of 2feet of snow. Tomorrow may be a 3 or 4 workout day with all the shoveling.
Sorry to hear about your toe Todd. Thats a bummer.
snatch-56.8
ReplyDeletesnatch complex-53.4
DU-251-looked good for the first 50
Total 361
at OPT
ReplyDelete65/85/95/105/115/125/125
95/95/95/95/95
305
score 405
fast healing on the toe Todd!
Ryan, what are you doing with a bed at work?
not sure how I can do an AM & PM WOD on a Friday? If it is a run I could do it at noon?
Gord, don't fotget to log-off
Only 30 seconds rest between last snatch and double unders. Think I could have hit well over 500, but started to slow it down cuz something wasn't right in the shoulder.
ReplyDelete59 + 57 + 429 = 545
Grant
ReplyDeleteI work in a group home where at this time I'm on hour 61 of a 72 hour shift.
Power snatch triplet - 83kg
ReplyDelete3 pos. Power snatch - 71kg
DU's - 341
Total - 495
ps-61.4
ReplyDelete3 pos-56.8
du- 500
total=618.2
Snatches felt good, but i am still jumping forward which causes me to lose heavier weights forward, I have to stay on my heels longer.
double unders burned bad, i think 520 or so is my pr...