The Seperator

Dec 14th, 2012

Category: Competitor

The Seperator

Warmup – 10 minutes
3 rounds (start with the barbell and increase the weight reach round. Go no heavier than 95/65)
5 1 piece pick ups
5 low hang power snatches
5 snatch balances
5 squat snatches from below the knee

Strength
Back Squat
3-3-3-3-3

WOD
15 minute AMRAP
1 Bar Facing Burpee
1 Squat Snatch
1 Muscle Up
2 Bar Facing Burpees
2 Squat Snatch
2 Muscle Ups
….and so on

Games – (155/105)
Regional (135/95)
Open (115/80)

Do not sub bar muscle ups.  sub 3 pull ups and 3 dips for each muscle up or if you have muscle ups but not lots of muscle ups, once you hit a challenging number stay at that number of muscle ups for the rest of the WOD.  i.e.  I know and decide 3 a round is going to be very challenging but wont leave me staring at the rings the entire WOD.  After the round of 3 I would complete 4 barf burpees, 4 squat snatches and 3 muscles ups, round 5 would be 5,5,3 and son on and so forth.

Cash Out – Lower Body stretch

DISCUSSION 11 Comments

  1. Rhino 12/15/2012 at 8:07 pm

    Back squat: 250 w safety bar
    WOD: 6 + 20 Games, thought I’d have 7 easily but gassed at end
    Girls tomorrow

  2. Crowley 12/15/2012 at 1:05 am

    Warm-up: done
    Squat: ~265×2 w/ safety bar
    WOD: 6+8 w/ 115#

  3. Andrea 12/15/2012 at 12:32 am

    Wod 7+1 with games weight but strict pull ups instead of mu (I know I know…)

  4. Bish 12/15/2012 at 12:13 am

    WOD: 7+7.5 Games

  5. Julie Arthur 12/14/2012 at 9:19 pm

    Back squatted yesterday so just did extra snatch work today
    WOD: 5+7 rds @ games That 6th round took me 2 min to get one snatch. Shoulders smoked!!

  6. Marc hickok 12/14/2012 at 8:17 pm

    Back squat – 315×3, 335×3, 365×3, 385×3 (PR) , 405×1 (PR @ my new crossfit body weight of 195)

    WOD: did regular southie WOD (no rings) 11 rounds

  7. Kenny "F'n" Powers 12/14/2012 at 7:19 pm

    Warm up: yep
    Strength: 245
    WOD: 5+6 (115) really have to work on mobility

    Thanks goose/amy for the mobility lessons and the air time, acting classes will hopefully pay off.

    “Funny thing, when you’re on top of the world, every motherfucker wants to get a piece of your ass. But then, you take a little time off from being unstoppable just to regroup and relax, no one will give you the time of day. This face used to cash fucking checks…”
    -KFP

    Enjoy the weekend motherfu*kers

  8. Schurko 12/14/2012 at 6:09 pm

    Warm-up: done
    Strength: 339# with safety bar
    WOD: 5rds + 6 @ games
    Missed last MU in rds 3 and 4. Wanted to keep moving..

    Did some acting, stretching, and super friending with Shamwow postWOD

  9. Goose 12/14/2012 at 3:11 pm

    307 with the cambered bar – apparently it weights more than we though (86lbs)
    7 + 8 with the Games weight. Shoulders are smoked from the last few days.
    Planning on hitting the repeats from earlier this week later on.

    Yesterday –
    Push Pressed with the class and hit Tuesdays WOD. Got smoked on the dubs especially the last round – 7:14
    Bro session with Dedonno and TJ after – football bar bench, band resisted snatch grip deads and deficit hspu’s.

  10. JWhite 12/14/2012 at 1:53 pm

    Warm-Up: Done
    Strength: 269 using safety squat bar
    WOD: 5 (95) – got slowed down watching Goose float through the air next to me, need to learn that majestic Berretta Muscle-Up.