Potsy.
1. Clean Complex
Power Clean + Squat Clean, work up to a heavy set.
2. For Time:
100 KBS, 53/35
100 Push ups
100 Deads, 135/95
100 S2O, 75/55
3. 20 mins on Airdyne
Just go.
2014 REGIONAL ATHLETES
1. Snatch
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs. If you are going to follow the program - follow the program. I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max. If it feels good - its suppose to feel good. Save the Max lifts for Max days.
2. Clean and Jerk
3x1, heavy
2x2, moderate
3. Oly Pause Squats
8x3 High Bar Back Squat, 3 second pause at rock bottom
4. Gymnastic Benchmark
Strict Pull ups, 1 set for max reps
5. "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
2014 OPEN ATHLETES
1. "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
2. Snatch
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs. If you are going to follow the program - follow the program. I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max. If it feels good - its suppose to feel good. Save the Max lifts for Max days.
3. Oly Pause Squats
8x3 Back Squat, 5 second pause at rock bottom
1. Snatch
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs. If you are going to follow the program - follow the program. I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max. If it feels good - its suppose to feel good. Save the Max lifts for Max days.
2. Clean and Jerk
3x1, heavy
2x2, moderate
3. Oly Pause Squats
8x3 High Bar Back Squat, 3 second pause at rock bottom
4. Gymnastic Benchmark
Strict Pull ups, 1 set for max reps
5. "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
2014 OPEN ATHLETES
1. "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
2. Snatch
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs. If you are going to follow the program - follow the program. I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max. If it feels good - its suppose to feel good. Save the Max lifts for Max days.
3. Oly Pause Squats
8x3 Back Squat, 5 second pause at rock bottom
I'm gunna show you how great I am...
Thank you for this great site that you allow us to follow. Looking forward to this year. I haven't followed any particular program before from start to finish. Thanks again.
ReplyDeleteCoach,
ReplyDeleteWhat weight format are we going for on the 8x37 HBBS? Across, rising..etc? Thanks
8x3*** HBBS
DeleteIf it's not stated its your choice.
DeleteGot it. Thanks
DeleteThanks coach for this new program, I cannot wait to get started in this new template. I hope it's here to stay for a very long time because it looks really legit!
ReplyDeleteIs there a reason that the regional athletes perform their strength lifts prior to the 'open test' while the open athletes do the open test first?
ReplyDeleteMethod to the madness
ReplyDelete*open athlete*
Regionals.
ReplyDelete1) snatch
3x1 @ 154/160/165
2x2 @ 140/144.
Felt really good. Pr is 175, big goat.
2) clean and jerks
3x1 @ 180/198/206
2x2 @ 176/176.
Jerk was really smooth. Making good progress on form for both oly lifts. Pr is only 225 due to a weak jerk.
3) 8x3 oly pause squats.
176/198/220/242/264/275/286/297
4) max strict pull-ups: 21 reps.
5) "open test".
269 reps. Got through 9 jerks.
Was a good wod. Was smoked by the time I got to the oly lifts.
1. Snatch
ReplyDelete3x1, heavy- 165. 175, 185 (no misses)
2x2, moderate- 155 across
2. Clean and Jerk
3x1, heavy- 225, 235, 245 no misses
2x2, moderate- 185 across
3. Oly Pause Squats- 135, 205, 255, 275, 280, 280, 280
4. Gymnastic Benchmark- 14 reps
5. "Open Test"- Finished 6 snatches
Test for account validation....
ReplyDeleteREGIONALS:
Delete135 across....should have warmed up longer, just wasn't catching right at 155.
185 across.... same as above, but felt much better
185,205,205,205,025,215,215,215 with full three seconds at rock bottom.
17... might have had one more if I'd have known I'd get beat by a rep or two by each of the guys with me (next time).
WOD: 1 squat snatch, 1 power snatch in before the buzzer. shouldn't have gamed the burpees and jerks...didn't help with snatches and would have had an extra minute.
VOLUME MONDAY'S BABY LETS GOOO!!!!!!
ReplyDeletetest
ReplyDeleteNeeded a longer warm-up, pinched for time.
ReplyDelete135 across for snatch, needs work.
185 across of CJ's should have gone a bit heavier, not much though.
185, 205x4, 215x3 on squats. Rock bottom baby!!
18 pullups....:)
WOD: Failed 2 attempts at the snatch, maybe could have got 1 or 2 if I power snatched them. Went under the assumption that they were supposed to be full squat snatch. Needs work regardless.
Open
ReplyDelete1. Open Test - got thru 16 power cleans
2. Snatch - 145, 155, 165 then 135 x 2 for 2 sets
Delete3. Pause squats - 225, 245, 255, 265, 275, 285, 295, 305. Rock bottom squats are a strength for me I guess.
Good job y'all!
1) 3 @ 1 185
ReplyDelete2 @ 2 155
2) 3 @ 1 225
2 @ 2 185
3) 260
4) 13
5) Completed 15 Jerks
Open
ReplyDelete1. 267 (7 Jerks)
2. 1x135/145/155* (155 suddenly ended up as a Power Snatch)
2x125/135
3. 185/190/195/200/205/210/215/220 (OT2M - Nasty)
Open
ReplyDelete1. 241
2. 95, 100 and 100#
3. 85 2x2
4 105, 115x4, 120x3
OPEN
ReplyDelete1. Test: 271 (whole round 38:28)
2. 125,125,125
135,135,145
3.225
Tnx for the video coach! Like your programming isn't enough, you spoil us with some motivation! #BestCoach
ReplyDeleteOpen
ReplyDelete1) 242
2) 3x1-48kg ; 2x2-40kg
3) 100kg
1. 16 Power Cleans
ReplyDelete2. 3x1: 155-165-165lbs.
2x2: 145-145lbs.
3. 205-205-205-215-225-225-225-225lbs.
Thanks Ben!
Open/Masters
DeleteHey guys,
ReplyDeleteI haven't posted on here since regionals, been busy with other coaching stuff and just shifting focus away from crossfit for a bit this summer.
We are taking a trip to Boston from Toronto next week and gonna try to stop in at CFNE for a workout.
Any suggestions of what we should see and do while in Boston?
Thanks in advance
Belinda
While in Boston you need to see CFNE.
DeleteDefinitely
DeleteOpen
ReplyDelete1) 8 snatches
2) 72.5kg for 3 heavy and 62.5kg for 2x2. Wrist is still giving me troubles
3) 102.5kg across
A. 7 muscle ups
ReplyDeleteB. 185lbs/145lbs
C. 235lbs. Stayed lighter and focused on the deep deep squat
Good job... You ready for the games? Anything you are needing still?
DeleteThanks buddy, how about you let me borrow that 235+ snatch your working with over there? :)
Deleteopen
ReplyDelete1. 272 (12 jerks)
2. 3x1 @ 180
2x2 @ 145
3. HBBS 195, 205, 215, 220, 225, 225 x 2, ran out of time...
Open
ReplyDelete1. Finished 20 Jerks = 280 reps.
2. Ran outta time :(
3. 65 - 120kg. Got better with more weight!
Regional:
ReplyDelete1) Snatch
-3x1: 205#x2, 215#. No misses.
-2x2: 185#x2.
2) C&J
-3x1: 250# Across. No misses.
-2x2: 235# Across. No misses.
3) 8x3 3 Sec Pause Squats
-255#x2, 265#x2, 275#x3, 285#
4) Max Set Strict Pull-ups
-25
5) Got all the way through 7 Muscle Ups. Gymnastic skills still remain a goat for me. The TTB and C2B were my slowest movements.
Open
ReplyDelete1) 247 - hit a wall with the t2b
2) 3x1 - 135,145,155 - last rep was more of a power snatch
2x2 - 125
3) 135,155,175,195,205,215,225,235
Doing a separate Oly lifting program.
ReplyDeleteScored 260 on the Open Test
Open
ReplyDelete1) 283 reps
2) snatch
heavy 65-70-75 kg
Moderate 60 kg
3) oly back squat
80x2-90x2-95x2-100x2 kg
1.145,145,150
ReplyDelete125,125
2.190,200,205
185,185
3.185,225,245,255,265,275,285,295
4.5
5. 12 jerks.
regoinal
ReplyDelete1. 3x1 235#(no misses, felt amazing)
2x2 185#
2. 3x1 300#(again, felt great no misses)
2x2 225#
3. 315 across
4. 24
5. 3 muscle ups, 293 reps.
went unbroken until toes to bar, c2b put a hurtin on me.
Overall best day i've had in a while. Felt good throughout the entire work load.
Nice work man.
Deletethanks bud. hopefully i won't be trashed for tomorrow lol
DeleteRegionals
ReplyDelete1) 3x1 - 155-160-165
2x2 - 145-150
2) 3x1 - 185-195-205
2x2 - 185-185
3) 155-175-175-185-195-200-205-210
4) 18
5) 1 snatch
Open
ReplyDelete1. Finished 15 Jerks. CTB and TTB killed my time. Getting better though - never went to singles on C2B (progress!)
2. 3x1 - 120lbs
2x2 - 110lbs
3. Used 155. Holy crap that got difficult!
Open:
ReplyDeleteA) 4 power cleans (244). Burpees murdered me.
*couple hour break to coach/work*
B) 205, 205, 205, 185x2 (tng), 185x2 (tng)
C) 325, 325, 325x2, 295, 295, 295, 295, 295x2 (lost my balance on the last rep).
Gonna do the clean & jerks and gymnastics test from the Regional programming later tonight.
Max strict pull ups: 19. No rep'd on number 20.
DeleteSnatch 3x1 @165
ReplyDelete2x2 @145
C&J 3x1 @215
2x2 @195
P.Squats 8x3 @205
Really focused on my form on all lifts today.
Strict Pull ups 17
AMRAP
Finished 12Jerks. Serious ab cramps!
Open
ReplyDelete1. Tester- 291 (1 MU)
2. 205# across
2x2 - 165# across
3. 225/23/245/255/265/275- ran out of time, had to teach class....I really wanted 295#
Regionals
ReplyDelete1)Snatch
3x1 @185
2x2 @ 165
(Cannot believe I was even able to snatch these weight without my hip hurting)
2) Clean & Jerk
3x1 @225
2x2 @205
Again, Still going easy slowly building back.
3) Pause Squats
8X3
1. 155
2. 165
3. 175
4. 185
5. 185
6. 195
7. 205
8. 205
Went really easy and careful with these, No pain at all.
4) Max Pull Up Set: 26
5) Amrap:
Got through the jerks, great amrap tested me!
Open
ReplyDelete242 reps
Snatch
3x1 165lbs
2x2 155lbs
Squat
8x3x185x5sec
Regionals
ReplyDelete1. 185,155
2. 245,225
3. 245 across
4.25
5.got 3 jerks (smoked from a long weekend, but loved this test)
Open
ReplyDelete1) 282
2) 195-205-210 heavy 175 moderate
3) 225 across
Open
ReplyDelete1. 269
2. 95/85
3. 95/115/135/145/155/165/175/185
Spartan Race prep in morning
ReplyDelete1) Open Test - Scaled and modified- (This is where my base line is currently)
- Stepped down on box jumps
- Finished after 30 C2B. may not sound like much to but doing all those movements up to that point is a big deal as I havent been able to do these in a long time.
2&3) Practiced with unloaded bar
rested today! Had a very busy day! My box is growing and my body hasn't been training that hard the past few months...so I think i needed the extra day. I also ventured out to do some paddle boarding on sat/sun so i was sore in awkward places lol...so much fun! ill be doing todays work tomorrow.
ReplyDeleteQuestion...anyone ever done the hatch squat cycle>? For the past 8 weeks i have been so limited...that i started it. I hate not finishing something...but its so hard to figure out how to change things out and make it all work. Thoughts? Tomorrow would start Week 8 of 12....so I have 5 weeks left (including this one) Thoughts?
I am also going to have to modify this workout...still can't snatch/pull up (only strict)/ muscle up/jerk (i can pp)...so i was thinking..
c2b=pistols
jerks= push press (eek!)
snatch= 1 arm DB with right arm only @65#
muscle up=1 arm DB overhead squat with right arm only
n e better ideas?
Im guessing you have some sort of shoulder issue? Whats actually wrong?
Deletefor C2B you could do modified row, but elevate your feet on a box.
for the muscle up you could try doing transitions on low rings.
or do a strict pull up and a ring dip if you can handle those with your issue.
With scaling for injury try to mimic the movement. So that you are still either pushing or pulling based on the movement you are trying to scale.
Cheryl,
DeleteI did the hatch cycle a couple months ago, it was great. If you can make it through the next couple of weeks, you've pretty much made it through the meat of the program. I wouldn't feel bad about dropping out at that point, or even now. We all do what we can!
OPEN
ReplyDelete1) 273
2) 3x1 @ 135# (failed 1st attempt, but hit 3 after. Felt better as I went)
2x2 @ 115#
3) 135/155/155/185/185/190/205/215
Regional WOD:
ReplyDelete1. 160p; 3x1 Snatch
135p; 2x2 Snatch
2. 225p; 3x1 Clean
195p; 2x2 Clean
Work called with an emergency and wasnt able to finish.
1- 85/74
ReplyDelete2- 125/115
3- 135/145/155
4-10
5- 260 reps
Thank you for an awesome site!
Regionals
ReplyDelete1.) 135lbs 3x1, 120lbs 2x2
2.) 185lbs 3x1, 170lbs 2x2
3.) 135,165,185,185,195,195,205,215
4.) 260 reps
whoops. No. 4 was 11 for strict pullups and No. 5 was 260 reps
DeleteRegional
ReplyDelete1)3x1-235#/2x2-205#
2)3x1-275#/2x2-245#
3)345# across
4)19 reps
5)Box did "Filthy Fifty" today, did that with 32k KB instead. This test looks awesome, will complete at a later date.
OPEN:
ReplyDelete1) 256 reps (16 PC)
2) 145-155-165
135-135
3) 185-205-205-205-200-200-200-200
Open:
ReplyDelete1.) 261 got one jerk in but def have more to give...next time
2.) 155# 3x1
145# 2x2
3. 135-145-155-165-175-185-195F-195
Regionals
ReplyDelete1) 3x1 (175-180-185)
2X2 (155-155)
2) 3x1 (225-235-235)
2x2 (185-185)
3) 215-220-225-225-230-230-230-235-235
4) 15
5) 272 reps
Today was just one of those off days in the gym. Everything felt hazy...tomorrow is another day! Keep up the hardwork everybody!
Cuz
First day back from vacation.
ReplyDeleteOpen:
1. 257
2. 125/145/165
135# 2x2
3. 135/185/195/205/215/225/235/240
Other strength Programming
ReplyDeleteDid :
Strict pullups
8Reps
WOD:
267reps
Was wanting to reach the MUS but after the C2Bs I realized that Id be lucky if I made it to the snatch..
Want to do at a later time and see how far I can go
HELD ME BACK TTB, C2Bs, and moved slowly through Burpees.
1) 3×1 Snatch 145 155 155, 2×2 snatch@135 snatches are moving lately
ReplyDelete2) Open Test 281 (1 snatch – five seconds from 2 snatches!) fell apart on power cleans
3) 8×3 Pause squats (3 slow seconds with Dan counting at bottom) 45 135 185 225 (ouch) 185 185 185 185 how long you sit at the bottom definitely makes a difference!
Open
ReplyDelete1) 243 (3 Power Cleans)
2a) 125#, 135#, 145#
2b) 115#
(no misses, few extra sets at each weight, reworking technique)
3) 225#, 245#, 255#, 265#, 275#, 285#, 295#, 305#
Pause squats got heavy fast, but felt good (in a sadistic painful sort of way). Form was a big focus, as well as breathing.
woops last 4 sets of pause squats were at 205
ReplyDeleteRegional
ReplyDelete1. 185/155 stayed really lite (dealing with back tightness and fresh back tattoo:)
2. 215/185 ( again stayed on my lower percentages of heavy and moderate)
3. 135/165/185/215/235/265/285/265
4. 22
5. 1rd +14 (314)
Awesome work on the metcon!
DeleteThanks tadpole.
Delete1-snatch 3x1 195 across
ReplyDelete2x2 175 across
2-cj 3x1 245 across
2x2 225 across
3-high bar back squats 145 across focus on form.
4-through 15 jerks. no excusess
5-strict pull up 10
Open
ReplyDelete1) 3 x 1 heavy snatch 100#, 2×2 moderate snatch 85#
2) “open test” 282 Rx… great FUN WOD to point out weaknesses and strength. wall balls unbroken in 1:42 but learned i need to work on staying on the barbell, C2B, and T2B… also, in my blindness missed the C2B and went straight into 5 reps of cleans, but thanks to maureen, (thanks!) realized i was supposed to do C2B first so went back to them. oops. : )
3) 8×3 pause bsq (95#, 115# 145#, 165#, 165#, 165#, 175#, 175#)
Open.
ReplyDelete1. 270. man those c2b...
2. 135, 115
3. 185 across. Probably should have done 225. I think I was dehydrated today.
Open.
ReplyDelete1. 262 reps
2. 65-70-75 kg
65-70 kg
3. 65-70-75-90-95-100-100 kg
Open
ReplyDelete1. Got through 10 jerks, all at 95# in anticipation of the snatches
2/3 will happen today, ran out of time yesterday. :/
Open/masters
ReplyDelete1. 272 reps
2. 145,155,165
135
3. 115,135,185,205,225. Ran out of time
Open/masters
ReplyDelete1. 272 reps
2. 145,155,165
135
3. 115,135,185,205,225. Ran out of time
Regional
ReplyDelete1. 175 /160. - goat
2. 225 / 205
3. 225/275/295/305x5
4. 15
5. Through 4 snatches.
Following a day behind:
ReplyDelete1.) 3x1 snatches 175 across
2x2 155 across
2.) c&j 3x1 205,22,235
2x2 185 across
3.) pause squats 185,205,225,245,265, 275 x last 3 sets
4.) 22 strict pull-ups
5.) wod 288 reps
Felt great through the c2b pull-ups , fell apart on the cleans. Finished 8 snatches. Tough wod.
First day following the site. Looking forward to it and thanks for posting.
ReplyDeleteOpen
WOD
- Through 12 Jerks
Snatch
2x2@ 135#
140,145,155
Back Squat
155,175, 195, 205, 225 - Ran out of time
Could have gone heavier, first time doing pause squats
got some questions: How long should be the rest beetwen the AMRAP and Snatch? Today needed about ~15 minutes to be back in live. Is this okay for rest or should the it less then 15 minutes?
ReplyDelete[B]a) warmup[/B]
2 rounds of
200m Run
15 situps
10 strict pullups
10 pushups
10 reverse lunges
10 shoulder disloacte
10 OHS mit PVC Stange
Burgener Warmup
b) score up to 15 Jerks; did sometimes singleunders x3 for 1 doubleunder to hold the intensity (doubleunders one of my biggest weakness) and scaled the weight down to 60kg instead of 65
[B]c) Snatch[/B]
3x1 heave
2x2 moderate
[I]score[/I] 1x40 (to have the routine); 1x60 (fail); 1x60; 1x60; 2x50; 2x50;
[B]d) Oly pause squats[/B]
8x3 Back Squats 5 sec Pause at rock bottom
[I]score did only four cause had 2h gymnastics training after the program: 80; 70; 70; 70 kg[/I]
Snatch
ReplyDelete3x1 185, 195, 205
2x2 165, 175
C&J
3x1 215, 225, 235
2x2 185, 200
Squats
8x3 3 sec pause
225, 255(2), 265, 275(2), 285, 295
18 max strict pull ups
281 reps for the wod
1) 262 rx
ReplyDelete2) A) 115# - Felt very immobile, worked on lots of shoulder mobility and doesn't feel like it improved much.
B) 95#
3) 205# across
1) 271 total reps
ReplyDelete2) skipped. have tennis elbow on left side so resting where I can
3) 185 across, my legs were toast after the first workout, pause squats are tough
Hi! I have been following your programming for the last month or so, I love it!
ReplyDeleteWe have started a competitor class in our box and are following your programming for the class, we are following a week behind schedule so today we just completed this WOD.
Open
1. Open Test 280 reps (finished jerks)
2. Snatch 90/85
3. 85x1 set, 105 x 1 set, 125 x 6 sets
1. 280 reps- had 20 seconds to get some snatches in but was sooo gased
ReplyDelete2. Snatch - 155/135
3. 155x1 set, 185x4 sets, 205x3 sets.
Following a week behind with my gym. After finishing last years Get Ha-UGE. Needless to say we made some solid gains on the strength front! Looking forward to following through for an entire season! Aspiring for GREATNESS!