X Marks the Spot

  • January 15, 2014
  • By :
Jason
Jason

Warm-up (15-20 minutes)
10 Front squats -empty barbell
10 Push presses- empty barbell
Add some light weight
7 power cleans
7 squat cleans
7 push jerks
7 split jerks
-stretch as needed and warm-up with extra weight as necessary

Oly (10 min)
Competition Style
in 10 minutes establish a 1RM clean and and jerk. There can be no more than 4 attempts and the bar must start unloaded. It does not have to be a squat clean and split jerk, but there are no press-outs allowed. You can work with one other person if space is limited.

WOD (17 minutes)
6 Minute AMRAP
6 Squat Clean Thrusters
X Muscle-ups

Rest 3 Minutes

EMOM8
3 Overhead Squats
X Toes to Bar

Games 135/95,6/4,10
Regional 135/95,4/2,8
Open 115/80,2/1,6

**400m sprint for every round missed from the EMOM**

11 Comments

  • Andrea

    01/16/2014 @ 8:39 pm

    C&J: 185
    wod 1: 3+1- games
    wod 2: no missed rounds- games

  • Joey

    01/16/2014 @ 1:48 pm

    C&J – 255, 270, 280f, 280f was not feeling it today, though was pretty stoked that I basically did the 270 as a power clean. ๐Ÿ˜€

    6 Minute AMRAP – Muscle ups were atrocious. Killed me. Not sure what was going on there. SCT were cake.
    2 rds

    EMOM8 – only missed rd 6’s T2B, so ran a 400m in 1:17 after I finished the EMOM.

    Finished up with 3 rds
    8 GHD
    4 alternating 100lb db snatch

  • Mike Brown

    01/16/2014 @ 3:38 am

    225 clean and jerk. no repped for deadlifting then cleaning and jerking vs just cleaning and jerking from floor.
    so then did
    215 clean and jerk

    WOD 1: did 6 squat clean thrusters, 6 dead hang pull ups and 6 dips. got 2 full rounds + 8
    WOD 2: 0 missed rounds @ 135lbs but did 5 TTB not 10

  • biscoe

    01/16/2014 @ 2:43 am

    265 clean & jerk — shoulda had 285, missed the jerk twice
    wod1: 2+9 @ reg
    wod2: missed 2 rds @ reg

  • Bish

    01/15/2014 @ 11:50 pm

    C&j 255, should have had 265
    WOD1: 4+3 Games
    EMOM: all rounds Games

  • Melberg

    01/15/2014 @ 11:45 pm

    C&J:285 5lb pr
    WOD1: 2+8 135 & banded strict pu/rd
    WOD2: no miss with 135 OHS and 6TTB first 6 rounds unbroken

  • Jul

    01/15/2014 @ 11:40 pm

    Cnj 155. Failed 160 twice. Didn’t have it today
    WOD 1 3+7 games
    WOD 2 no missed rounds @ games

  • Michael McGuire

    01/15/2014 @ 11:20 pm

    C&J- 265#, sqt cleaned 275# but failed jerk
    Wod- 3rds + 4 @ reg
    Emom- missed one round at reg. Row 1000m for the penalty

  • JonesMike

    01/15/2014 @ 7:15 pm

    275(f285sqt clean)/ 3(135w2bar mu)/no misses at regional. TTB are finally stating to stick in decent sets.

  • Arik Pogrebinsky

    01/15/2014 @ 6:15 pm

    C&J: 230
    WOD: 2 + 6 Open
    EMOM: 0 Missed, Open

  • Crowley

    01/15/2014 @ 2:41 pm

    First day back after a week off with a cold, results were mixed

    warm-up: done
    C+J: 225, 240, 255 (f-jerk), 255 (f-jerk) – should have stuck with my original plan of jumping to 245 for the second attempt
    WOD 1: 2+8 @regional – too much rest between movements
    WOD 2: missed rounds 4, 7, and 8 @regional – had 2 T2B left in round 7, didn’t get them and threw in the towel, rowed 1500m as a penalty

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