Fri – 10/18/2013

by | Oct 17, 2013 | WOD | 1 comment

Just a heads up, the American Open Weightlifting Championships are in Dallas this year. Good opportunity to see some great weightlifters.

Alex, Jeff, Laura, and I are competing in the CrossFit Dallas Central’s Night of Champions Weightlifting Meet Friday evening. Come hang out and cheer everyone on. If you want to compete in the future, I definitely recommend spectating first.

WOD

1A) Dumbbell Walking Lunges 3X20 steps
Rest 60 seconds
1B) Strict Pull-Ups 3X10
Rest 60 seconds

2) Six rounds for reps of:
30 seconds of KBS (53/35)
30 seconds Rest
30 seconds of Box Jump Overs (24/20)
30 seconds Rest

Competition Training

1) Front Squat – 20 minutes to build to a “heavy” single
Let speed and mechanics dictate what “heavy” means.

2) Power Snatch + Snatch 5×1
Rest 2-3 minutes. Build up to a heavy set, then do 4 more sets at that weight. Unbroken.

3) Snatch Pull 3×5@95-100% of 1RM
Rest 2-3 minutes

4A) Weighted GHD Hip Extension 3×6@ 4022 tempo
Rest 60 seconds
4B) Strict Toes to Bar 3X10@ 3010 tempo
Rest 60 seconds

Weightlifting

Double check your body weight and make sure there are no issues. Prep your equipment, don’t forget anything. Make sure you take a water bottle and snacks.

Time to have fun and set some meet PRs!

1 Comment

  1. Junaid Din
    Junaid Din on 18October2013 at 4:00 pm

    Did this wod in the box here in NY…was a killer 30 min time cap

    Workout:

    10-9-8-7-6-5-4-3-2-1 Bar Over Burpees (Burpee, jump over the bar, burpee) is one rep, so that’s 2 burpees and one jump over the bar for one rep. After each round of Burpees complete 5 Clean and Jerk’s @ 185/120 lb.

    So it would look like this. First do 20 bar over burpees then do 5 Clean and jerks. Then do 18 bar over burpees then do 5 clean and jerks. Then do 16 bar over burpees then do 5 clean and jerks and so on…

    Bench Press 5 x 3

    *Junaid Din*

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    *From:* CrossFit Wylie [mailto:comment-reply@wordpress.com] *Sent:* Thursday, October 17, 2013 9:13 PM *To:* junaid@skywirecomm.com *Subject:* [New post] Fri – 10/18/2013

    Coker posted: “Just a heads up, the American Open Weightlifting Championships are in Dallas this year. Good opportunity to see some great weightlifters. Alex, Jeff, Laura, and I are competing in the CrossFit Dallas Central’s Night of Champions Weightlifting Meet Friday”