Gettin’ Vertical – CFS

Feb 17th, 2016

Category: CrossFit

Gettin’ Vertical – CFS

Mike - Gettin' vertical!

Mike – Gettin’ vertical!

Save the Date & Sign up: 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 Orange
Click here to sign up to compete or help out!

Strength
Every 2 Minutes for 16 Minutes
3 Clean and Jerks
-Should be full squat and split jerk.

WOD
12 Minute Ascending AMRAP
2 Hang Power Clean (155, 105)
2 Push-ups
10 Double Unders
4 Hang Power Clean
4 Push-ups
20 Double Unders
6 Hang Power Cleans
6 Push-ups
30 Double Unders….

L3 – 135, 95
L2 – 115, 75
L1 – 75, 45 / Single Unders
ADV – 185, 125

DISCUSSION 15 Comments

  1. Joel 02/18/2016 at 2:17 pm

    EMOM; 115 for round 1, 125 for rounds 2-7, 135 for the last round
    AMRAP: 12+6 @ 105#

  2. Daniela 02/18/2016 at 2:33 am

    Emom-up to 165
    AMRAP- 10+75 (125#/SHSPU)

  3. Trevor Crean 02/18/2016 at 1:27 am

    Did OLY class before
    WOD: 8+14 @155# (not from hang) w/ strict hspu

  4. Meghan Wisell 02/17/2016 at 10:30 pm

    C&J 125×3
    WOD: L3 10+9

  5. KB 02/17/2016 at 10:08 pm

    C&j stayed at 45
    WOD: L1 16+9

  6. Jule 02/17/2016 at 8:54 pm

    C&J EMOM: 165#
    WOD: 12+1 L3

  7. lizowiz 02/17/2016 at 7:14 pm

    C&J: 125
    WOD: 12+13 Rx

  8. Mullins 02/17/2016 at 4:28 pm

    EMOM: 185#
    WOD: 12+20 Rx

  9. Brian M. Maser 02/17/2016 at 2:57 pm

    C&J: worked up to 205#
    WOD: 10+7 Rx w/ KHSPU

  10. Eddy 02/17/2016 at 2:57 pm

    Clean n Jerk: 185#
    WOD: 12+4 Rx
    Post WOD: 5×3 ring MUPs
    In Florida the next few days, so feel free to send me some of those hotel wods Frawls!

  11. Crowley 02/17/2016 at 2:13 pm

    clean & jerk: 215#
    wod: 12+24 rx

  12. Ben Brauer 02/17/2016 at 2:03 pm

    EMOM: 205#
    WOD: 12+69 Rx

  13. Frawls 02/17/2016 at 1:54 pm

    CJ: 155×3
    WOD: 10+8 135# & Strict HSPU

  14. Diana O'Neil 02/17/2016 at 1:24 pm

    CJ 160×3
    Wod: 12+4 rx weight, KHSPU