Gettin’ Vertical – CFS

Mike - Gettin' vertical!
Mike – Gettin’ vertical!

Save the Date & Sign up: CFS In-House Oly Meet
Youโ€™ve all been working very hard to get stronger and more proficient at the Olympic liftsโ€ฆ so now itโ€™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. Weโ€™ll be following IWF standards for the competition, so that means no โ€œuglyโ€ liftsโ€: no press outs, no dropping to a knee, etc.

Unlike most oly meets, you wonโ€™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 โ€“ 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. Youโ€™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

15 Comments

  • Joel

    02/18/2016 @ 2:17 pm

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

  • Daniela

    02/18/2016 @ 2:33 am

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

  • Trevor Crean

    02/18/2016 @ 1:27 am

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

  • Meghan Wisell

    02/17/2016 @ 10:30 pm

    C&J 125×3
    WOD: L3 10+9

  • KB

    02/17/2016 @ 10:08 pm

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

  • Jule

    02/17/2016 @ 8:54 pm

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

  • lizowiz

    02/17/2016 @ 7:14 pm

    C&J: 125
    WOD: 12+13 Rx

  • Mullins

    02/17/2016 @ 4:28 pm

    EMOM: 185#
    WOD: 12+20 Rx

  • Brian M. Maser

    02/17/2016 @ 2:57 pm

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

  • Eddy

    02/17/2016 @ 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!

    • Frawls

      02/17/2016 @ 4:46 pm

      Let me know what equipment you have and I’ll email you some.

  • Crowley

    02/17/2016 @ 2:13 pm

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

  • Ben Brauer

    02/17/2016 @ 2:03 pm

    EMOM: 205#
    WOD: 12+69 Rx

  • Frawls

    02/17/2016 @ 1:54 pm

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

  • Diana O'Neil

    02/17/2016 @ 1:24 pm

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

Comments are closed.

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