WOD for Friday and Saturday 1-29-16 and 1-30-16

January 29, 2016


Open Prep– First,  CFG Open WOD 11.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Rest 5 Minutes–Then Repeat workout identically except loads are 135/95.  Score each WOD separately.

Diet Contest– If you are reluctant to run for any reason, be it the cold, the dark, 0r the creeps behind Home Depot, please Sub Max Reps in 10 minutes of any of the following:  1-Heavyrope 2-Double Unders  3-Jump Rope Singles 4-  Step Ups to 20″

A) Run a mile for time.  B) 5 Mins Max Rep Wallballs 20/14.  C) 20 Rep Max Back Squat.  Note the time at finish of A.  Five minutes later start B.  Note the time at finish of B.  5 Minutes later start C.  Please arrange your equipment (wallballs, Squat bar and appropriate load) during your 5 minute rest period.  1 attempt only on the 20 rep max.  Challenge yourself, but err on the side of lighter if you are in doubt about your ability to finish.

Saturday- Yoga is at 8:45.  Open Gym 10-12.

Open Prep-

A) Snatch from the Knee @ 50%x3, 55% x3, 60%x3, 65% x 2, 70% X 1 x 3.  These are light and crisp.  Focus on mechanics (hit the hip, elbows locked, fast punch etc) and speed on the turnover.

Move straight into

B) Snatch Pulls @ 100 % 4×3.

Rest as necessary

C) For time.  Doubles/Ring Muscleups, 50/5, 40/4, 30/3, 20/2, 10/1.   If you don;t have muscle-ups.  2x the number of “swing pull” so 50/10, 40/8 etc.

Rest to recovery

If and only if your shoulders feel OK then finish with ….

D) 50 Toes To Bar for time.






  1. Thursday diet;
    Mile 8:42
    WB 55
    225 x20 unbroken back squats

  2. heavyrope for 10 mins
    WB 72 (*not full squat)
    practiced cleans
    and the pre-wod warmup workout. :0

  3. open prep:
    round 1: 10 @ 85lbs – weak, tender back, all over did not feel good
    round 2: DNF – attempted 1 clean @ 65lbs and had to stop before anything decided to completely breakdown

    200 dus in 10 minutes
    1st 100 in 3 mins – sums up my morning

    good day yesterday, not so good today…blah

  4. 8:20 mile
    57 wallballs
    20 @75 squats

  5. Diet
    Mile run

    5min wall balls

    20 rep back squat

  6. Diet
    Mile-7:50 (new shoes did no favors)
    Wall ball-60
    Back squat 250×20 no reset

  7. Open prep-

    165- 40 points
    135- 42 points

  8. 6:58 mile, 55 wb, 125. Should’ve squatted more

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