130527

Masterpiece number two…


WOD 130527:

*Group #3 will have a completely different template for your deload week. It will be listed after the standard daily template.

BBG

1) 10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 70% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

100m Shuttle Sprint (20m sections)
20 KBS 32/24kg
20 BB Reverse Lunges (alternating – front rack) 95/65# DEMO VIDEO

Rest – 2:1

*All efforts should be at 100% intensity.

Midline

1a) 3X20 Reverse Hypers – medium, rest 45 sec.
1b) 3XME L-Sit Hold – rest 45 sec.


Group #3 Work – 130527:

BBG

1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.

2) 3X5 HBBS @ 65% – rest 2:00

Conditioning

1) 3 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups

Rest 1:1 – all efforts should be 100%

36 responses to “130527

  1. I notice in the 3 stop snatch video that at the 3rd pull you don’t just stand up straight with the bar, Caleb seems to have his hips back and is actively trying to sweep that bar into his hips. Am I right in my understanding of the 3rd pause?

  2. Why doesn’t HQ use metal plates for the deadlifts? I recall a competition in December that used metal plates to avoid bouncing…

  3. BBG
    1) 50, 60, 62.5, 65, 67.5f
    67.5f, 67.5f, 60, 65f
    2a) 102.5 kg across
    2b) 105 kg across (Based of 150)

    Strength/ Midline
    1a) 10, 7, 6 seconds
    1b) 40kg across

    Conditioning tonight

  4. Just finished up my regional weekend in NorCal with a 16th place finish, up from 22nd last year. Started outlaw during open last year and have loved every min of it, just wanted to say thanks for the programming

  5. BBG
    1) 95#,95#,95#, 115# across. I have not done these very many times, guess i need to get used to it.
    2a)185#
    2b)205#
    Conditioning
    *5:00,4:40,4:27,5:28*
    Had to use a 75# DB for the swings because the biggest KB we have on our camp is 53#. MFS is complete crap. I was out on mission for a few days and just got back. Spent the weekend climbimg mountains out here in Afghanland. Hip flexors, glutes, hams, shoulders…I am just wrecked. Can’t wait to rest on thursday already.

  6. Bbg –

    235×4 245×2, 255×2, 265, 275(f)

    2a) 295
    2b) 275

    Cnd –

    12:00 including rest periods

    My back is fried. Ready to deload and go to regionals x.x

  7. M/37/215
    HHS up to 185(10 pr). Did a bit of sitting in bottom on first few and some duck walking. Getting more stable.

    Metcon
    Time short as usual just cranked out 300 on AD.

    Midline done

  8. 1) 2X1- 105, 8×1-110
    2a) 1×2- 135 4×2-145
    2b) 1×5-135 4×5-145 Failed the last 2 reps of the last set
    Cond- 2:22, 3:34, 3:37, 3:44 I hate backwards lunges

    Too tired for midline

  9. BBG
    1) 60 – 102,5kg PR🙂
    2a) 105kg
    2b) 100kg

    Cond
    2:38, 2:35, 2:35, 2:28

    Strength/ Midline
    – Done

    Conditioning tonight

  10. 1) 176, 220, 242, 242, 264 (m), 265, 275, 285(m), 285(m), 285(m)….fucking close on the last two @ 285.

    2a) 285
    2b) 285

    Conditioning (back smoked last two rounds)

    2:12, 2:20, 3:20, 3:17

    Midline

    Done

  11. BBG:
    1) 185, 195fx1, 195, 205, 205, 215*PR, 215, 225*PR~93%, 235ffff

    2a.)240, 250, 250, 250, 250
    2b.) (Smolov FS Week 7: Bottom to Bottom FS: 5×2 95, 115, 135, 145, 155)

    Conditioning:
    2:15 UB, 2:35, 2:50, 2:35 UB

    Midline:
    1a.)40, 40, 45 – jerk box reverse hyper
    1b.) completed ~ not long

    • Where did you find the jerk box reverse hyper plans? I remember seeing them, but cant find them anymore.

      Also nice work lately. Your numbers keep moving up.

      Pat

  12. BBG:
    1) 145×2, 155×3, 162.5(plate error), 165×2, 170, 175(f)

    2a) 210
    2b) Off 305

    Conditioning:
    *120m shuttles/50#kb on last two rounds (makeshift 70# kb broke after 1&2). Need to invest in a 32kg I guess…
    2:10, 2:16, 2:04, 1:59

    Midline:
    1a) GM’s: 115, 110×2
    1b) :33, :30, :32

    2/6/4

  13. BBG
    1) 95, 105, 115, 7×135
    2a)235
    2b)240
    Conditioning
    2:14, 2:20, 3:04
    only 3 rounds today.

  14. 1) Worked up to 123
    2a) 153
    2b) 173

    Cond: 2:35, 2:45, 2:40, 2:42
    did this at home, so subbed 24k goblet rev lunge for rev lunge. holding the KB was the worst part.

  15. Been away… Catching up.

    1) 50/60/70/75/80/85x/85x/75/80/85

    Conditioning: 2:35/3:02/3:12/2:53

    No time for all elements!

  16. BBG
    1.) 155#x3,165×3,175×4 (fx2)
    2a.) 205
    2b.) 225 (5,5,5,4,2) did 5 sec pause for some reason

    Cond
    Sub 55# DB swing for KB swing
    2:48,2:37,2:46,3:14. Spent myself on round 3, nothing left for the finish.

    • I did 5 sec pause also, until someone pointed out I was being an idiot (on the 5th set, of course). Its been 5 sec past weeks, right?

  17. BBG
    1) 165×3/175×3/185×4
    2) 220
    3) 245
    Cond
    2:50/2:50/2:55/2:55 – sub KB snatches (70#) for KBS

  18. 1) 110#
    2a)140
    2b)155

    2:38/2:28/2:12/2:06

    10# DB rev hypers
    :48/:44/:46

    I tried posting yesterday..not sure where it went..but I’m new to following, from northern (boonedocks) Michigan, in a stereotypical, poorly equipped, traditional gym. Am 28/5’8/140, self&youtube taught, with about a year of “crossfitting” experience. PR’s at this point include 225 back squat, 180 clean & jerk, 120 snatch, 335 deadlift. Excited to see progress over the summer!

  19. Oh my gosh, this is my third attempt at commenting. WordPress is eating them up, I guess. Hope third try is the charm..

    I’m new to following- 28/lady/5’8/140. Been “crossfitting” for a year now, on my own in a traditional (poorly equipped) gym in Northern (boonedocks) Michigan. I’m self/YouTube taught and excited to see what progress I can make following real programming, not just what I have cobbled together on my own🙂 current PRs include 225 back squat, 180 clean & jerk, 120 snatch, 335 deadlift and, of course, obligatory Fran time- 4:08

    1) 110#
    2a) 145#
    2b) 160#

    2:38/2:28/2:12/2:06 subbing a 55# db for the swings

    10# db rev hyper
    :48/:44/:42

  20. m/34/5’8″/170lb
    1) 95-115-115-135-135-145-155-165F-165-175F
    2a) 195-205-215-225-235
    2b) 225-225-225-225(4+F)-225
    Cond:
    2:24, 2:35, 2:49, 2:32
    Midline:
    1a) 20-20-20 Bodyweight
    1b) 0:15, 0:13, 0:15

  21. Bbg –
    210 – 220 – 230 – 235 – 240 – 245(missed behind) 245 – 250 – 255 – 260(f)

    2a) 250 – High Pull
    2b) 270 – But did 260 – went a little lighter to get full depth and hold for full 3 seconds

    Cnd –

    2:08
    2:22
    Last two rounds did split jumps – Hip Flexor still acting up
    2:25
    2:15
    TWT – 9:03

    Midline –
    1a) 3×20 BW GH Raises
    1b) 3×15 GHD Sit ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s