In-House Oly Meet – CFS

Feb 9th, 2016

Category: CrossFit

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

DISCUSSION 19 Comments

  1. andrea cooke 02/10/2016 at 2:20 am

    skipped the complex to give some love to my shoulders

    wod: 6:13adv

  2. Mike Quigley 02/10/2016 at 1:55 am

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

  3. Chad Michael 02/10/2016 at 1:43 am

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

  4. Michael Byrnes 02/10/2016 at 1:41 am

    EMOM: 155#
    WOD: 7:50 Rx

  5. Trevor Crean 02/10/2016 at 1:35 am

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

  6. KB 02/10/2016 at 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

  7. CashLady 02/10/2016 at 1:25 am

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

  8. Diana O'Neil 02/09/2016 at 10:31 pm

    Snatch complex: 125
    Wod: 8:47 rx

  9. lizowiz 02/09/2016 at 7:47 pm

    Snatch/OHS: 95
    Wod: 8:27 rx

  10. Kelly 02/09/2016 at 7:10 pm

    Snatched 85
    WOD 9:55 @ 65#

  11. Jule 02/09/2016 at 6:26 pm

    EMOM: 120#
    WOD: 12:34 L2

  12. Alec 02/09/2016 at 5:55 pm

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

  13. Ben Brauer 02/09/2016 at 4:53 pm

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

  14. Frawls 02/09/2016 at 1:47 pm

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

    • Jason 02/09/2016 at 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.

  15. Eddy 02/09/2016 at 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

  16. Jason 02/09/2016 at 12:33 pm

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

  17. Nick Alonso 02/09/2016 at 12:15 pm

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