3 Minute Fire Drill

Feb 17th, 2014

Category: Competitor

3 Minute Fire Drill

Shane

Shane

Warm-up
-Spend 5 minutes rolling the upper back and shoulders
-Then:
10 muscle cleans
10 hang squat cleans
10 push-jerks
10 split jerks
-Spend 15 minutes warming up your clean and jerk

Oly Test (25 minutes)
NE Regional WOD 2010
Establish 3-rep max clean and jerk
You will have 10 minutes to establish your three rep max. All three lifts must occur within 40 seconds.

WOD (15 minutes)
3 minute AMRAPs

1. 3 min AMRAP
5 Hang Power cleans
6 Burpee Lateral Jumps
Rest 3 minutes
2. 3 Minute AMRAP
5 Front Squats
6 Burpee Pull-ups (A team guys use fat bar, A team ladies use bar in toaster)
3. 3 Minute AMRAP
8 Deadlifts
6 Burpees on to a plate (full stand)

Games 215,140
Regional 185,120
Open 155,105

Ca$hout
1000m Row
50 GHD Sit-ups

DISCUSSION 16 Comments

  1. Tracy 02/20/2014 at 12:12 am

    First Responders Challene Finals!

  2. Manny Rodriguez 02/18/2014 at 10:20 am

    205
    3+1
    2+1
    2+1 open

  3. Rachel 'Goose' 02/18/2014 at 2:55 am

    190, (got 200 for 2 clean +1 jerk); 4 /2+8/ 3+8 Games, Cash-out + a.m. Conditioning WoD

  4. Andrea 02/18/2014 at 2:32 am

    165, got 175 for 2, but thats not the workout. so 165.
    4+10, 3, 4+9 games

  5. Dale 02/18/2014 at 12:58 am

    275
    4+10
    2+10
    4+7

  6. jules 02/18/2014 at 12:24 am

    CJ 155
    WODs 3/1+8 (can’t reach that damn pull-up bar!) /4 all games

  7. Bish 02/18/2014 at 12:17 am

    Jerk: 245
    Wods: 3+5 / 2+5 (that fat bar is high!) / 4+13

  8. biscoe 02/18/2014 at 12:05 am

    oly test: 225, 245, 255×2
    wod: 3, 2+3, 4 @ games
    no time for cashout today

  9. Pat p 02/17/2014 at 11:21 pm

    Warmed up
    285
    4+6
    2+10
    4+7

  10. Crowley 02/17/2014 at 8:19 pm

    oly test: 205, 215, 225 (failed 3rd jerk)
    wod 1: 3+3
    wod 2: 2+2
    wod 3: 4+2
    – used 195# for the wods
    cash-out: done

  11. goose 02/17/2014 at 3:20 pm

    either is fine Joey. just make sure you stand up completely on the plate.

  12. Joey 02/17/2014 at 1:08 pm

    How tall is a plate? 2″ or 4″?

    • Joey 02/18/2014 at 12:27 am

      OLY: 225, 240, 255
      W1: 2+3
      W2: 2+7
      W3: 3+9
      AMRAP strict HSPU:15
      AMRAP fat bar C-B:10
      Do you guys hook grip during the hang cleans? or are you just raw pulling it? I can’t keep hook grip past the first rep…..

      • Bish 02/18/2014 at 1:15 am

        Joey, you’ve gotta hook grip it. Try front squatting with the hook grip to stretch things out. Also hold the hook grip with the bar in a back rack and try to push your elbows up. Those helped me a lot

        • Joey 02/18/2014 at 1:21 am

          Thanks Bish. That should help a lot. Will definitely utilize the hook grip through those movements. Much appreciated!!

  13. Mike Brown 02/17/2014 at 12:22 pm

    rode han solo this fine a.m

    still recovering from a hip flexor strain. did a bunch of doubs, ring rows with false grip, bench press, and push jerks