Good Set Up Position = Big Lifts

Dec 5th, 2012

Category: Competitor

Good Set Up Position = Big Lifts

Warmup
With an empty barbell
3 time through
20 Connected Hang Power Cleans
20 Thrusters

Roll Lats and traps
Stretch Hamstrings

Start this when class starts skill wod.
Strength
EMOM for 10 minutes
1 Power Clean
1 Squat Clean

You may ascend in weight but make sure to start moderately heavy to get some good work in.

WOD (15 minutes)
21-15-9
Deadlifts (225/155)
400m Run after each Round

Don’t scale up, do them fast and unbroken and sprint back to the bar each round.

DISCUSSION 19 Comments

  1. Gambee 12/06/2012 at 3:33 pm

    EMOM: 205 x 7, 215 x 3
    WOD: 7:01Rx

  2. julie arthur 12/06/2012 at 2:23 pm

    Conditioning wod w/ Bish
    EMOM: 135×8 140×2
    WOD: 7:36 rx

  3. Melberg 12/06/2012 at 1:12 am

    245….hit a 255 power clean then failed my squat but went touch and go until 10th round…. WOD 7:57RX while not very competitive I’ll take as deads and running are two major goats

  4. Hyatt 12/06/2012 at 12:45 am

    EMOM: up to 295, actually failed on the squat clean in the 9th round twice but got it in the 10th

    WOD: 6:37rx…I think I need to take Andrea’s advice that I “should probably start running more outside of crossfit”

  5. Andrea 12/06/2012 at 12:35 am

    EMOM: up to 185, then went for max squat clean and got 195

    Wod: 6:05rx…horrible form killed legs for run.

  6. Bish 12/05/2012 at 11:50 pm

    Conditioning WOD w/ Julie
    Cleans up to 235, then one extra at 245
    WOD: 6:03 RX

    Felt a little better today then yesterday’s train wreck

  7. EA 12/05/2012 at 10:20 pm

    Warm Up- Check.
    Strength EMOM- 185(4)-215(2)-225(3)-235(1)
    WOD- 7:18

  8. DD 12/05/2012 at 9:18 pm

    Need to get off the IR…this is straight wheelhouse!

  9. Marc Hickok 12/05/2012 at 7:48 pm

    EMOM – finished at 250lb
    WOD: 7:35
    Floater wod:
    4 rounds:
    Bench press Body weight – 195
    20 cals on bike

  10. Goose 12/05/2012 at 6:41 pm

    bunch of cleans and front squats yesterday so benched instead
    6:29Rx on the wod

    • goose 12/05/2012 at 9:56 pm

      hit a rowing 11ft Wallball WOD with Pat P and Coach B
      500-400-300-200-100
      25-20-15-10-5
      Good Wod to build the gas tank. took somewhere around 11minutes

  11. Alec 12/05/2012 at 3:42 pm

    Up to 235, should’ve pushed it to 240/245… next time.

    7:37 on metcon, Alden “Kenny Powers” was hot on my tail for that last run.

  12. Schurko 12/05/2012 at 2:44 pm

    Warm-up: done
    EMOM: 245# missed 4th and 10th squat clean
    WOD: 7:55 Rx — need to work on both of these things..

  13. Kenny "F'n" Powers 12/05/2012 at 2:24 pm

    EMOM:185
    WOD: 7:39

    Lost some speed on the runs…looks like I have to get back at it.

    “…Kenny Powers has a sneaking suspicion that no matter what comes his way he will always be great. Because that’s just the way shit works sometimes. This has been based on a true story. The motherfuckin’ end.”

  14. JWhite 12/05/2012 at 2:23 pm

    Warm-up: Done
    Strength: up to 195#
    WOD: 6:37
    I heard a rumor the Crossfit Open workouts only involve deadlifting and running this year, true???

  15. Crowley 12/05/2012 at 2:15 pm

    Warm-up: Done
    Strength: up to 205#
    WOD: 7:00

  16. Shamwow 12/05/2012 at 2:05 pm

    EMOM: worked up to 215 for 5 rounds
    WOD: 10:06

    I am very slow.

  17. Andrea 12/05/2012 at 1:55 am

    Is the girls weight suppose to be less than CFS wod weight?