Dex.
2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch
5RM TnG Snatch
1. Snatch
5RM TnG Snatch
2. Back Squats
5x7 across
3. Metcon
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees
5x7 across
3. Metcon
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees
2014 OPEN ATHLETES
1. Metcon
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees
2. Snatch
5RM TnG
Back off week?
ReplyDeleteMy body happy with that...
x2
DeleteMountain man.
ReplyDeleteRecovering shoulder, so slowed down a little.
ReplyDeleteOpen:
1. Metcon - 65 reps
2. Did only 2 rnds of 5 TnG 135 lbs. Decided not to go higher.
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ReplyDeleteDeload day? I'll take it, here's hoping it's attached to a deload week, I feel beat down.
ReplyDelete1. Snatch
5RM TnG Snatch- hit 175 easy, hit four at 185, all power snatch
2. Back Squats
5x7 across- 275
3. Metcon- 94 reps
Metcon
ReplyDeleteScore - 104 Reps - RX
-- Broke all Power Snatches down into groups of 3
Delete-- After Round 6, did burpees with stepping feet back, then jumping forward
2014 REGIONAL & GAMES ATHLETES
ReplyDeleteMORNING SESSION
1. Snatch
5RM TnG Snatch-145. Powered the first three, then squat snatched the last two. Stopped when I was ahead here lol.
2. Back Squats
5x7 across-235lbs. Probably had 245 or 255.
3. Metcon
AMRAP 7 of: 75 Reps. Started with singles on snatch thinking it would be faster in the end. Wrong haha. Oh well!
3-6-9-12....
Power Snatches, 115/80
Burpees
Regionals.
ReplyDelete1) 143, got 2 and 4 reps at 147 but lost it at the bit to just barely.
2) done at 264. Probably should have used 275.
3) 70reps.
Wasn't quite feeling it today, and not my best performance but that's ok because it got better and I really need the work on snatches both strength and linking them together within a wod.
1) 185lb (79%)
ReplyDelete2) 325lb (78%)
Cond later. Great day so far
Cond - 79 reps
Delete1) 155#
ReplyDelete2) 315# across
3) 12+9 (69 reps)
Felt tired and sluggish today after competition this weekend.
Open:
ReplyDeleteMetcon - 71 reps rx'd
Snatch 5rm - #130
Fourth day following the programming. Love it. Anyone have any advice on grip issues during high snatch volume. I have trouble getting back into hook grip and also always get bad rips on my pinky finger. Thanks in advance. Rory
Try avoiding chalk in early sets.
Delete1. 77 rep
ReplyDelete2 85# tried to focus more on the new positioning.
OPEN
ReplyDelete1. Metcon - 72 Rx
2. 5RM TnG Power Snatch - 150# (5# PR)
... didn't miss squating at all today.
Regionals:
ReplyDelete5'8"/180 lbs./43
1. 138 lbs. All power snatch.
2. 275 x 1, 285 x 4. These felt great.
3. 85 reps Rx. This is a lot better than I expected to do. In hindsight, I wished I would have pushed a little harder at the start. I went to singles starting on the round of six. I think I could have held, at least, 3's for a while longer.
Regionals:
ReplyDelete1) 155lbs
2) 225lbs across
3) 95 reps
Sorry I did 75 reps only with the metcon
DeleteMaster Open:
ReplyDeleteModified Stairway: 143 (DL 135# & Burpee Squat jumps ~no push up)
DU: 5 min- climbing by 2s: got to 12s- 17 consecutive after 5 min drill
Giving biceps a rest today.
Open
ReplyDelete1) 74 reps
2) 115x5, 135x4 *all reps were squat snatch
OPEN:
ReplyDelete1) Metcon: 90 reps. Disappointed in how I pushed myself. One of those days.
2) 5 rm snatch TnG: 185#
1.155 squat snatch, 175 power *5reps
ReplyDelete2.275
3.106
175 5rm snatch all power
ReplyDeleteback squat across at 245 legs smoked from clovis
metcon 86 reps
reg
ReplyDelete1. 5RM TnG Snatch @ 105#
2. Back Squats 5x7 across @ 185#
3. Metcon - 96 reps
metcon felt a little slow after Saturday's competition which had a snatch/burpee wod in it. Speaking of, congrats to Tracy Shuford and her partner for taking home the big WIN!!
Week later and still felt slow! You got me at 91, Whitney got 100... Thanks for the shout out and Ben thanks for the programming! Because of you we found top of podium!
DeleteOpen:
ReplyDeleteFinished 15 snatches and 1 burpee
5tng snatch @ 175
hit 4 at 180
Hook grip was definitely the limiting factor here.
76 reps
ReplyDeleteOpen: 75 reps. Right now just working the MetCon as extra work for me.
ReplyDeleteOpen
ReplyDelete1) 97.... Rested too long between breaks on snatches... In the right mindset probably had 10 more reps in me
2) 185... Felt very easy, should have gone to 205-225, but felt like balls after the met con
Open
ReplyDeletemetcon - 80reps rx
snatch 5rm - 155#
1. 5rm TNG Snatch: 205 with more in tank
ReplyDelete2. B. Squats 5x7: 275
3: Metcon: 88 reps
METCON: RX'D
ReplyDelete84 Reps
1) 5RM - 145. Stuck with power snatches today
ReplyDelete2) Squats - 200 across
3) Metcon - 75 reps
1)195 power snatch
ReplyDelete2)315
3) 94rx
1. 5rm tng snatch: 205#, probably could have went up to 225, but tryin to keep it sexy.
ReplyDelete2. 335 across
3. 90 reps. i feel like i do burpees too slow, unbroken 3 and 6, 5-4 for set of 9, then singles.
did the Misfit clean complex with a buddy
power clean+push jerk+front squat+hang squat clean+split jerk @ 305#
1. 185. Not pretty after 3, not unsafe, just not pretty.
ReplyDelete2. 255 x 2, 260 x 2, 265. Shoulda gone 265 across. Felt good.
3. 77 reps. Okay so there's a story here. Half way through the 12s I wacked my forehead with the bar. Got a nice little goose egg right now. Had to take 45 seconds and collect myself and make sure I was okay lol. Kinda embarrassing to be honest.
dude, been there and almost did it again today myself in 12s too
DeleteM/36/175#/5'10"
ReplyDeleteRegionals -
1. 175# Power Snatch
2. 5x7 Back Squat, 315# across
3. 90reps. Super fun after those back squats. haha!
A. Metcon 91 rx
ReplyDeleteb. Power snatch 5rm 175#
Reg:
ReplyDelete1. 200
2. Did Wendler backsquat (deload week)
3. 91 - Shouldve gone harder out the gate. WoD went by FAST
1. 175#
ReplyDelete2. 275# across
3. 84 reps (3s & 6s unbroken, 9s & 12s sets of 3, 15s singles....singles are slooooow but I could not string snatches together at that point)
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ReplyDeleteOpen
ReplyDelete1) 92 Rx
2) 165 - put myself in a bad position on the way down with 175 after rep 3
Open
ReplyDelete90 reps ...I can totally see this as an Open workout
Resting from yesterday's competition
So didn't push too much for the 5RM snatch 85#
Open Master
ReplyDelete1. 83 Reps Px
2. 90# 5RM snatch
1. 165# spent to much time failing at 185#
ReplyDelete2. 275#
3. 67 reps
today is a tough day when I realize as a competitive crossfitter that I may have reached my genetic potential and it is far short of where I want to be. the key now is to try and be happy with just becoming a faster stronger version of myself. this programming is the best I've found and will continue to follow it and post and watch all of you beasts on here crush it. keep up the hard work. everyone. Boom!
Reg.
ReplyDeleteLong day at work and just wasn't feeling it at all today.
5 tng snatches stayed at 135. Tried to be fast and make it look and feel right. Did all power.
5x7 back squat @ 255. Should have been 265. Just didn't have the juice.
AMRAP 7 ~ 75 reps. Did 15 burpees in the rnd of 12. Got 12 snatches into rnd of 15. So call it 72 or 75. Like I said head wasn't in it today.
Open
ReplyDelete1) 91 (this would've been a good for me if my neck hadn't seized up on me)
2) 155 (neck was bothering me)
Thanks for the day of straight goat work Ben! Definitely needed this.
ReplyDelete1. Did 5RM TnG snatch first, went with all squat snatches for this as it's my biggest weakness...#155, #165x4
2.) 81 reps...snatches in a workout crush me, these felt better though happy with the improvement today.
Open
ReplyDelete1) 92 reps
2) read the post really early in the morning and somehow I thought it said 5x5 squat snatch TnG. 2x115 and 3x125.
5rm - 95
ReplyDeleteSquats: 145
Metcon: 74 rx
Open:
ReplyDelete92 reps. Snatches all triples. Happy with how this felt.
Open
ReplyDelete1. 69 reps
2. 155#
Open
ReplyDelete1. 60 reps
2. 120#
Open
ReplyDelete1) 84 Rx
2) 135#
Reg:
ReplyDeleteonly did the strength stuff and not really all the way.
squats....275 High Bar across! gotta mention that 275 was my 1RM when I switched to this programming in July..... AWESOME day today! Officially using old 1RM for big sets...
messed around with some snatch from different positions, then tried to do todays at 175, missed second or third, didn't attempt again.... not used to working out in the evening and really crunched for time...happy to get anything in.
Open/Masters 47
ReplyDelete1) 94 reps @ 80#.
2) worked up to 130#.
Open
ReplyDelete1) 97 reps80#
2) 100#
Open
ReplyDelete1) 95 reps 55#
2) 75#
Open
ReplyDelete1- 88 reps
2- 155, 165 I paused in the hang to regrip.
open
ReplyDelete93rx
145 on max
I lost grip on 165
80 reps rx
ReplyDeletesnatch work 165 for 5 and 185 for 4 dropped last rep
Open
ReplyDelete1. 92 reps @65#
2. Got 90# for 5, jumped to 105# and hit 4
Regional
ReplyDelete1. 190#
2. 295,300,305,310,315 (working back from a hip tweak)
3. 87 reps rx (recovering from a Saturday comp)
Open
ReplyDelete1. 74 reps
2. Worked snatch technique for a while with 135. Then did the 5 TnG with 135 then 155. Hands are killing me, from the back to back days.
Sore as heck today from yeaterdays work!
Open
ReplyDelete1) 70 reps burpees kill me every time
2) 70kg, missed on rep #4 at 75
Regionals:
ReplyDelete1) 155
2) 260 across
3) 90 RX'D
Open
ReplyDelete1. 96 rx
2. 175
3. Du's 115/ 90- breaking in new rope
1. 5rm-205#, then 1rm pr at 240
ReplyDelete2. 345 across
3. 85
Open
ReplyDelete1. 79 reps rx
2. 145 lbs power snatching....very happy man
Regionals
ReplyDelete1. 5RM TnG Snatch
@ 85#, 105#, 115#, hit 4 @ 125# (failed on 5th)
2. Back Squat 5x7 across
@ 165#, 195#, 205#
3. Metcon
79 reps
1. 155 (missed 5th rep 165)
ReplyDelete2. 255
3. 75 Rx I hate power snatch, but must say I have improved since starting programming.
Messed around with local weightlifting club in evening and hit snatch PR 205.
Open
ReplyDeleteWod # 80 reps
TnG worked on technique up to 145 (A bit beat up from weekend comp)
open
ReplyDelete1. 72 reps
2. 135
also hit my first overhead squat at 135 after. Did 3 reps. 6 months ago i could barely do 75lbs due to my flexibility.
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ReplyDelete27/5'9/170
ReplyDelete1. 185. got 205 4 times.
2. 275
3. 123 reps (18 snatch +15 burpees)
1. 105. Goal was 135 but had to drop to 115. Missed 115 on the 4th rep. Bad day of snatches for me. Current 1RM is 165.
ReplyDelete2. 295
3. 57 reps (12 snatch + 9 burpees). Very inefficient with snatch, burned out quickly.
Wod: 95 reps
ReplyDeleteThis felt really good today!
5rm Snatch at 105
Open
ReplyDelete1. 43
2. 5RM snatch (squat) at 105#
Open
ReplyDelete1. 47 reps. Not great AT ALL. Snatch is still goat work. Always focused on good form which makes it hard to go fast
2. 5 tng @ 80lbs. Tried 85 but only for two out before lost the bar
3. Did 5x7 back squat @ 150
Open
ReplyDelete1. 96 @85#
2. 5RM squat snatch TnG @95#
This is my first day back after a tough travel schedule over the past two weeks! I would have liked to use more weight, but I was just happy to ease my way back into it. Time to play catch up. It's good to be back!
Regionals
ReplyDelete1. 80kg
2. 130kg across
3. 69reps
- this hurt after the squats. Had no leg drive. Need to work on snatches under fatigue.
107.5kg
ReplyDelete140kg
98 reps
6 weeks off going to give comp Wod a crack
New!
ReplyDeleteRegionals
1&2. On Polish Olympic Cycle III. Had a 3 stage snatch, however. Hit that at 155.
3. 90
volvi después de la varicocele
ReplyDeleteopen amrap 7
snatch escale a 95lbs hice 66 reps
5rm stanch use 105lbs pero no es mi max, escale por estar volviendo