Fri – 01/17/2014

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CF4CF

The Open

World War Fit & Texas Weightlifting Championship Competitors

1) Snatch to 75% of Max Snatch

2) Clean & Jerk to 70% of Max CJ

3 Weightlifters) Back off to 35-65lbs and work technique for 10-20 minutes
-or-
3 Crossfitters) Pick a few things from Saturday’s comp (overhead squats, kipping, cleans, push jerk) to work on for 10-20 minutes.

4 WLers & CFers) Jog for 10 minutes, real easy pace.

WOD

1A) Front Squat 4×5@75%-85%
Rest 90 seconds
1B) DB External Rotation 4×10@2020 tempo
Rest 90 seconds

2) For time:
Run 800 Meters
20 Overhead Walking Lunges (45/25 lbs)
30 Burpees
20 Overhead Walking Lunges
Run 800 Meters

COMP (Non-WWF Competitors)

1) Push Press + Push Jerk – 15 minutes to build to a heavy single
Use blocks if you have them, but quickly reset yourself for the power jerk.

2) Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

PM

3) 2 minute AMRAP::
6 Thrusters (115/75 lbs)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.

Complete the AMRAP twice. These are sprint sessions. Do not pace, you need to know what it feels like to go absolutely all out…then rest 4 minutes and do it again.

Rest until fully recovered, and then…
4) For time:
Row 1200 Meters
20 Shoulder to Overhead (115/75)

Rest exactly 3 minutes, then for time:

Row 800 Meters
15 Shoulder to Overhead (135/95)

Rest exactly 3 minutes, then for time:

Row 400 Meters
10 Shoulder to Overhead (155/105)

 

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