Shouldering the Load

A Note From Coach Yosh about the Baystate Games
The BayState Games are quickly approaching, and one of the events they will host again this Summer is their Olympic Weightlifting Meet. I wanted to take a moment to hopefully encourage some of you to compete! This is a really great event held at UMASS Boston’s Athletic Center on Saturday July 21st & Sunday July 22nd.

The added bonus of this event is that you are not required to be an active USA Weightlifting Member to compete, so it’s perfect for just about any level of experience. For those unfamiliar with how a Weightlifting Meet runs, you are basically allowed 3 attempts at your max Snatch and Clean&Jerk. So for those interested in testing new 1RMs, or just looking to lift heavy, you have a perfect opportunity.

If you are even somewhat interested in this, or have questions, please do not hesitate to reach out to me. It’d be awesome to get a group of us to go represent CrossFit Southie!

Warm Up
In 6 Minutes
Run 1 Loop
Row 20/15 Cals
In remaining time, AMRAP Burpee Lateral Jumps

Beginners- Work on kicking up/holding handstand
Intermediate- Handstand walking side to side against wall or near wall
Rx/ADV- Handstand walks & Obstacle courses

Skill/Accessory
Handstand Holds
Handstand Walking

WOD
At 0:00 For Time
600m Run
25 Shoulder to Overhead (135,95)

At 6:00 For Time
50/40 Calorie Row
25 Burpee Lateral Jumps

At 13:00-23:00 For Reps
20/15 Calorie Row
10 Shoulder to Overhead
10 Burpee Lateral Jumps
200m Sprint

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35
ADV – 155/105

Extra Work
5 Rounds
5/3 Muscle-ups
50 ft Overhead Yolk Carry
50 ft Handstand walk

Bootcamp (6:30AM Green) & Conditioning (4:45PM Orange)
5 Rounds
1 Minute Work: 20s Rest and rotate
– Ski Erg
– 200m run
– Bike
– Double Unders

Below are the ranges you should be looking to land within each round. Transitions are quick so have designated bikes ahead of time.

L4: 15-20 Cal Ski, 300m Run in 1 minute, 16-20 Cal Bike, 75+ Double Unders
L3: 11-15 Cal Ski, 200m Run in 45-50 seconds, 11-15 Cal Bike, 50+ Double Unders
L2: 6-9 Cal Ski, 200m Run, 8-10 Cal Bike, 20+ Double Unders/100 Single Unders
L1: 5-8 Cal Ski, 100m Run, 5-7 Cal Bike, 50 Single Unders