Sneaky Cross Chops

Sep 10th, 2013

Category: Competitor

Sneaky Cross Chops

Nick

Nick

Warm-up
Tabatta cross chops (53/35) – scale weight where necessary
1. upward to the left
2. upward to the right
3. downward to the left
4. downward to the right
5.6.7.8. Repeat sequence

Strength – 25 minutes
1. Push Press – 3-2-1-1
2. Push Jerk – 3-2-1-1
3. Hang Power Clean – 3-2-1-1

WOD – 25 min cap
“Lynne”
5 Rounds of
Max Bodyweight Bench Press
Max Pull Ups

Games – C2B or Dead Hang Optional

Work in groups, rotate through with spotters. Use boxes if necessary for benches.

Ca$h Out
a. Bent Over DB Rows x 8 each arm
b. Weighted strict dip x 5
* go immediately from set a to set b. Perform 3 sets.

DISCUSSION 30 Comments

  1. Emily 09/11/2013 at 6:23 pm

    push press: 135#
    push jerk: 145# (PR)
    HPC: 160 (PR)
    WOD: 51 reps bench press at 95#, 33 deadhang pullups
    cash out: 35# db and strict unweighted dips

    was fun to be back with the toasties!

  2. Emily 09/11/2013 at 6:23 pm

    push press: 135#
    push jerk: 145# (PR)
    HPC: 160 (PR)
    WOD: 51 reps bench press at 95#, 33 deadhang pullups
    cash out: 35# db and strict unweighted dips

    was fun to be back with the toasties!

  3. Matt 09/11/2013 at 11:23 am

    No overhead presses today
    HPC: #265×1. Missed 270 about 5 times. Hit my throat each time…. Frustrating

    WOD
    5 rounds
    5 HPC @ 225
    10 Pull-ups
    50 dubs

    Finished w everyone else.

  4. Matt 09/11/2013 at 11:23 am

    No overhead presses today
    HPC: #265×1. Missed 270 about 5 times. Hit my throat each time…. Frustrating

    WOD
    5 rounds
    5 HPC @ 225
    10 Pull-ups
    50 dubs

    Finished w everyone else.

  5. Heather 09/11/2013 at 3:02 am

    Push press: 130# PR
    Push jerk: 135
    (Clearly still need to work on jerk form)
    HPC: 145# PR

    Wod: 46 reps bench press @85#; 53 pull-ups

    Cash out: done with 35# db and did strict unassisted dips (just body weight)

    Shoulders and forearms were smoked after!

  6. Heather 09/11/2013 at 3:02 am

    Push press: 130# PR
    Push jerk: 135
    (Clearly still need to work on jerk form)
    HPC: 145# PR

    Wod: 46 reps bench press @85#; 53 pull-ups

    Cash out: done with 35# db and did strict unassisted dips (just body weight)

    Shoulders and forearms were smoked after!

  7. Erica 09/11/2013 at 1:38 am

    Push Press: 165#
    Push Jerk: 180#
    HPC: 185#
    Wod: 38 at 105#/42 pull-ups
    Cash Out: done

  8. Erica 09/11/2013 at 1:38 am

    Push Press: 165#
    Push Jerk: 180#
    HPC: 185#
    Wod: 38 at 105#/42 pull-ups
    Cash Out: done

  9. Biscoe 09/11/2013 at 12:55 am

    push press: 225#…should’ve gotten 235# (f)
    push jerk: 245#, 265#(f)
    hpc: 265#…trying to use the ol’ hook grip

    wod: 60 reps @ 195# / 36 dead hang PUs
    no time for cash out – electricity starts shutting off around 8:15ish.. coaches actually wanna go home huh??

  10. Biscoe 09/11/2013 at 12:55 am

    push press: 225#…should’ve gotten 235# (f)
    push jerk: 245#, 265#(f)
    hpc: 265#…trying to use the ol’ hook grip

    wod: 60 reps @ 195# / 36 dead hang PUs
    no time for cash out – electricity starts shutting off around 8:15ish.. coaches actually wanna go home huh??

  11. Manny Rodriguez 09/10/2013 at 11:59 pm

    Push press 210lbs PR
    Push jerk 205lbs PR
    HPC 185lbs
    Wod 55reps @185
    Pull ups 85

  12. Manny Rodriguez 09/10/2013 at 11:59 pm

    Push press 210lbs PR
    Push jerk 205lbs PR
    HPC 185lbs
    Wod 55reps @185
    Pull ups 85

  13. KA 09/10/2013 at 11:56 pm

    Push Press: 135# (15# PR!)
    Push jerk: 140# (5# PR!), failed 145#, but should have had it.
    HPC: 140# (10# PR I think..ran out of time to try for more.)

    WOD: Bench: 34 total reps with 105# (@ 75% body weight); Pull-ups: 60 total.
    Cash out done: 35# DB rows; Dips: 2 rounds with10#, 1 round with 18#

  14. KA 09/10/2013 at 11:56 pm

    Push Press: 135# (15# PR!)
    Push jerk: 140# (5# PR!), failed 145#, but should have had it.
    HPC: 140# (10# PR I think..ran out of time to try for more.)

    WOD: Bench: 34 total reps with 105# (@ 75% body weight); Pull-ups: 60 total.
    Cash out done: 35# DB rows; Dips: 2 rounds with10#, 1 round with 18#

  15. Wheeler 09/10/2013 at 11:06 pm

    Push Press: 125
    Push jerk: 140
    HPC: 135, attempted 145 3x but couldn’t make it happen then was in my own head for 140
    Wod: 36/36 Bench 8, 8, 8, 6, 6 @95, Pull up 8, 8, 7, 7, 6
    Cash Out: done

  16. Wheeler 09/10/2013 at 11:06 pm

    Push Press: 125
    Push jerk: 140
    HPC: 135, attempted 145 3x but couldn’t make it happen then was in my own head for 140
    Wod: 36/36 Bench 8, 8, 8, 6, 6 @95, Pull up 8, 8, 7, 7, 6
    Cash Out: done

  17. Patilac 09/10/2013 at 8:40 pm

    Push press 255 I think
    Push jerk 305 (ties pr) missed 315 and 310
    Hpc 305 (probably a pr)

    Wod
    Bp 220 37
    C2bs 97 (happy with this)

  18. Patilac 09/10/2013 at 8:40 pm

    Push press 255 I think
    Push jerk 305 (ties pr) missed 315 and 310
    Hpc 305 (probably a pr)

    Wod
    Bp 220 37
    C2bs 97 (happy with this)

  19. depriz 09/10/2013 at 8:20 pm

    Late post regarding CBL……

    Been on it for about 5-6 weeks(since start of strength cycle). I train in the morning so it’s modified.
    5:00 am Wake- drink water
    6:00am train on empty stomach or coffee.
    7:30am PWO shake 2 scoops waxy maize 2 scoops whey
    10:30am black ice coffee mixed w scoop of protein
    1:00pm Lunch- spinach another veggie, meat
    random snack @work serv of almonds and fishoil
    7pm-10pm usually get in 2 ‘feedings’
    Usually have an awesome dinner. I don’t really restrict what I eat- just whatever I cook I eat till it’s all gone.
    8-16oz of meat, 2 sweet potatoes baked,a veggie, a paleo-sih bbq sauce (ketchup-honey-chipolte peppers-spices)
    after that some fruit, or anything high GI clean that I can get my hands on. Dates/prunes etc.(paleo brownies-so awesome) try to sneak in some pro too, like cottage cheese/yogurt.

    Generally I keep is pretty clean. It’s worked well for me. It’s easy for me to follow. No carbs during day beside PWO, cook awesome dinners.

    I’ve noticed If anything I’ve been able to maintain if not improve my level of lean-ness. (have measurements for after strength cycle to compare to as a half way point) Strengths gotten better. Excited to re-test numbers and follow this into oly cycle. Generally have felt I’ve had alot more good days in the box in a row than prior. More workouts @ regionals in decent times for myself.

  20. depriz 09/10/2013 at 8:20 pm

    Late post regarding CBL……

    Been on it for about 5-6 weeks(since start of strength cycle). I train in the morning so it’s modified.
    5:00 am Wake- drink water
    6:00am train on empty stomach or coffee.
    7:30am PWO shake 2 scoops waxy maize 2 scoops whey
    10:30am black ice coffee mixed w scoop of protein
    1:00pm Lunch- spinach another veggie, meat
    random snack @work serv of almonds and fishoil
    7pm-10pm usually get in 2 ‘feedings’
    Usually have an awesome dinner. I don’t really restrict what I eat- just whatever I cook I eat till it’s all gone.
    8-16oz of meat, 2 sweet potatoes baked,a veggie, a paleo-sih bbq sauce (ketchup-honey-chipolte peppers-spices)
    after that some fruit, or anything high GI clean that I can get my hands on. Dates/prunes etc.(paleo brownies-so awesome) try to sneak in some pro too, like cottage cheese/yogurt.

    Generally I keep is pretty clean. It’s worked well for me. It’s easy for me to follow. No carbs during day beside PWO, cook awesome dinners.

    I’ve noticed If anything I’ve been able to maintain if not improve my level of lean-ness. (have measurements for after strength cycle to compare to as a half way point) Strengths gotten better. Excited to re-test numbers and follow this into oly cycle. Generally have felt I’ve had alot more good days in the box in a row than prior. More workouts @ regionals in decent times for myself.

  21. depriz 09/10/2013 at 4:02 pm

    Push Press – 195 (10lb PR)
    Push Jk – 215 (15lb PR)
    Hangs to 205- ran out of time.
    WOD @ 185 26+55 PU pretty sad.

  22. depriz 09/10/2013 at 4:02 pm

    Push Press – 195 (10lb PR)
    Push Jk – 215 (15lb PR)
    Hangs to 205- ran out of time.
    WOD @ 185 26+55 PU pretty sad.

  23. Petra 09/10/2013 at 2:22 pm

    Warm-up: done
    Push press: 120# PR
    Push jerk: 125#. Long way to go to 30% more than push press…
    HPC: 135#
    Lynne: 126 reps – 54 [email protected] 85#, 72 pull-ups (new max pull-up PR: 22)
    Cash-out: 35# DB rows, 10# dips

  24. Petra 09/10/2013 at 2:22 pm

    Warm-up: done
    Push press: 120# PR
    Push jerk: 125#. Long way to go to 30% more than push press…
    HPC: 135#
    Lynne: 126 reps – 54 [email protected] 85#, 72 pull-ups (new max pull-up PR: 22)
    Cash-out: 35# DB rows, 10# dips

  25. Crowley 09/10/2013 at 1:23 pm

    Warm-up: done
    Push press: 205, 215(f)
    Push jerk: 205 – wasn’t diving under the bar this morning at all
    HPC: 235
    Lynne: 131 reps – 35 [email protected]#, 96 pull-ups
    Cash-out: 65# DB rows, dips w/20# chain

  26. Crowley 09/10/2013 at 1:23 pm

    Warm-up: done
    Push press: 205, 215(f)
    Push jerk: 205 – wasn’t diving under the bar this morning at all
    HPC: 235
    Lynne: 131 reps – 35 [email protected]#, 96 pull-ups
    Cash-out: 65# DB rows, dips w/20# chain

  27. Kara 09/10/2013 at 12:27 pm

    Push Press: 125
    Push jerk: 130
    HPC: 135# could have done more this felt light-ish
    Wod: forgot the reps, more bench press than pull ups…
    cash out: done

    toasties, I just signed up for the team competition 11/23 at Crossfit Taj ( formally CF Boston). I wanted to make sure I had a spot so I didn’t think of a snazzy team name. Stafford wants to do it but we still need one more boy. It’s two boys one girl. Look at your calendars and let me know if you want to be our third team member.

  28. Kara 09/10/2013 at 12:27 pm

    Push Press: 125
    Push jerk: 130
    HPC: 135# could have done more this felt light-ish
    Wod: forgot the reps, more bench press than pull ups…
    cash out: done

    toasties, I just signed up for the team competition 11/23 at Crossfit Taj ( formally CF Boston). I wanted to make sure I had a spot so I didn’t think of a snazzy team name. Stafford wants to do it but we still need one more boy. It’s two boys one girl. Look at your calendars and let me know if you want to be our third team member.