In-House Oly Meet – CFS

Frawley - 530am Veteran
Frawley – 530am Veteran

2016 CFS In-House Oly Meet!
You’ve all been working very hard to get stronger and more proficient at the Olympic lifts… so now it’s time to test yourself at the CrossFit Southie In-House Oly Meet! While this is not an official USAW-sanctioned event, it is an opportunity for you to test yourself in a new way. Unlike many CrossFit competitions where the events are unknown, an oly meet will always be the same: 3 attempts at a max snatch and 3 attempts at a max clean and jerk. We’ll be following IWF standards for the competition, so that means no “ugly” lifts”: no press outs, no dropping to a knee, etc.

Unlike most oly meets, you won’t compete in a weight class, though you will still have to weigh in. Your totals (best snatch + best clean & jerk) will be scored according to the Sinclair Coefficient – a method used in the weightlifting world to equalize totals across weight classes. Essentially, it removes the advantage for larger lifters over the little guys. You’ll all compete on an equal playing field and the best Sinclair Total wins! Get those singlets ready!

We hope to see many of you here for some friendly competition. If you need some extra prep, just a reminder that Oly class happens every Wednesday night at 7pm and Saturday afternoon at 1pm. Join us!

CrossFit Southie In-House Olympic Weightlifting Meet
When: Saturday, March 5th, 1pm
Where: Southie Green
Click here to sign up to compete or help out!

Strength
Every Minute on the Minute for 10 Minutes
1 Squat Snatch
2 Overhead Squats

Level 1- 1 Power Snatch
2 Overhead Squats

WOD
15-12-9-6-3
Back Squat (135,95)
Burpee Pull-up

ADV – (165,110)
Level 2- (115,75)
Level 1- (65,45)

Conditioning Class: WOD
Every 3 minutes for 12 minutes:
Row 500m

Rest 3 minutes

Every 2 minutes for 8 minutes:
Row 250m

Rest 2 minutes

Every minute on the minute for 4 minutes:
Row 150m

Conditioning Class: Core
Tabata Abmat Sit ups

19 Comments

  • andrea cooke

    02/10/2016 @ 2:20 am

    skipped the complex to give some love to my shoulders

    wod: 6:13adv

  • Mike Quigley

    02/10/2016 @ 1:55 am

    Snatch complex – 135-175. Failed 185
    WOD – 8:51 RX

  • Chad Michael

    02/10/2016 @ 1:43 am

    Snatch Complex: 165×1, 175×7, 185×1, 195×1
    WOD: Skipped to go to BT

  • Michael Byrnes

    02/10/2016 @ 1:41 am

    EMOM: 155#
    WOD: 7:50 Rx

  • Trevor Crean

    02/10/2016 @ 1:35 am

    Snatch: 140# (long overdue 5lb PR!)
    WOD: 8:48 Rx

    • Peter Gooding

      02/10/2016 @ 2:05 pm

      BOO YAHHHH BABAY!!!!!!!

  • KB

    02/10/2016 @ 1:28 am

    Well first time getting the squat snatch . overhead squats felt like nothing stayed right at 35#
    WOD 11:23 55# back squats felt easy burpee pull ups got me at the end
    Working with Andrea on lifting making s big difference should have started that shit a long time ago

  • CashLady

    02/10/2016 @ 1:25 am

    EMOM: up to 90#
    WOD: 8:52 L2

  • Diana O'Neil

    02/09/2016 @ 10:31 pm

    Snatch complex: 125
    Wod: 8:47 rx

  • lizowiz

    02/09/2016 @ 7:47 pm

    Snatch/OHS: 95
    Wod: 8:27 rx

  • Kelly

    02/09/2016 @ 7:10 pm

    Snatched 85
    WOD 9:55 @ 65#

  • Jule

    02/09/2016 @ 6:26 pm

    EMOM: 120#
    WOD: 12:34 L2

  • Alec

    02/09/2016 @ 5:55 pm

    Don’t mess with Frawls! Look at that game face!

  • Ben Brauer

    02/09/2016 @ 4:53 pm

    Snatch: 115 – 145#
    WOD: 9:49 Adv

  • Frawls

    02/09/2016 @ 1:47 pm

    EMOM: More form work with HPC
    WOD: 8:24 Rx with Jay right on my heels

    • Jason

      02/09/2016 @ 9:35 pm

      I’d like to say I let up at the end because you made the website and should have finished first but that wouldn’t be true. I was pushing hard to catch up and just couldn’t get those last three burpee pull ups quick enough.

  • Eddy

    02/09/2016 @ 12:48 pm

    Snatch: 135×2, 145×3, 155×4, 165×1…nice to not be missing these lifts anymore
    WOD: 10:17 Rx
    50 cals on bike

  • Jason

    02/09/2016 @ 12:33 pm

    Snatch complex EMOM: up to 155#
    Wod: 8:26 Rx
    Yeah #Frawls530!!

  • Nick Alonso

    02/09/2016 @ 12:15 pm

    Snatch: 75# for work
    Wod: 9:23 Rx

Comments are closed.

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