Sunday, July 30th

29
Jul

Sunday, July 30th

Oly WOD

Mock Weightlifting Meet

Snatch
1 – 1 – 1
Clean and Jerk
1 – 1 – 1

Only three attempts at each lift.
Must control the weight.
No pressouts.
Singlet optional.

CrossFit WOD

Deadlift
3 rep max

Then, 

21 – 15 – 9 reps for time:
Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees

Post deadlift load and time to Comments.

31 Responses

  1. ERIC S.

    21 – 15 – 9:
    Deadlifts (135/95)
    Push Jerks (135/95)
    Barbell-Facing Burpees
    Although the deadlifts and push jerks may grab your attention, it is the burpees over the bar that will highly likely make up the majority of the workout. The methodical burpee step-up is a recommendation here to not only keep us paced well to enter the following rounds, but it minimizes extra steps and wasted motion. This is where seconds are lost very easily in such a workout. If we remove 45 extra mini steps in this workout, and each are worth half a second, we saved over 20 seconds off our time with actually less effort expended. Let’s make every motion count.
    On the deadlifts, let’s push for unbroken sets here – however, drop the bar at rep 20 of the first set. Take a quick breather here, change from your mixed grip to the hook grip, and then complete your 21st deadlift. From there we can move into a hang power clean to start our push jerks, and here we are looking for consistent sets.
    This first set of 21 push jerks will feel significantly different than the set of 15, so for many of us, we are looking to make a break here to preserve our capacity for round 2. As purely a talking point, the 21’s could be broken as 14-7, which may allow you to push for a 9-6 on the 15’s. What we don’t want to do is open up with 21 unbroken push jerks if it reduces us to a slow moving 5-5-5 on the 15’s. If we are doing 5’s on the 15’s, we likely will need to do 3’s on the 9’s, and we want to conserve for that final push. This one is a quick one. It will hurt but just don’t stop on the burpees. This one took me around 6 minutes.

  2. ERIC S.

    21 – 15 – 9:
    Deadlifts (135/95)
    Push Jerks (135/95)
    Barbell-Facing Burpees
    Although the deadlifts and push jerks may grab your attention, it is the burpees over the bar that will highly likely make up the majority of the workout. The methodical burpee step-up is a recommendation here to not only keep us paced well to enter the following rounds, but it minimizes extra steps and wasted motion. This is where seconds are lost very easily in such a workout. If we remove 45 extra mini steps in this workout, and each are worth half a second, we saved over 20 seconds off our time with actually less effort expended. Let’s make every motion count.
    On the deadlifts, let’s push for unbroken sets here – however, drop the bar at rep 20 of the first set. Take a quick breather here, change from your mixed grip to the hook grip, and then complete your 21st deadlift. From there we can move into a hang power clean to start our push jerks, and here we are looking for consistent sets.
    This first set of 21 push jerks will feel significantly different than the set of 15, so for many of us, we are looking to make a break here to preserve our capacity for round 2. As purely a talking point, the 21’s could be broken as 14-7, which may allow you to push for a 9-6 on the 15’s. What we don’t want to do is open up with 21 unbroken push jerks if it reduces us to a slow moving 5-5-5 on the 15’s. If we are doing 5’s on the 15’s, we likely will need to do 3’s on the 9’s, and we want to conserve for that final push. This one is a quick one. It will hurt but just don’t stop on the burpees. This one took me around 6 minutes.

  3. dtm

    I was going to do an Underwear version of this WOD but too hungover/beat up from Amma.

    100 push-ups FT
    4:50

    Hollows – Accumulate 6+ minutes in the hold
    Curls – Accumulate a pump

  4. dtm

    I was going to do an Underwear version of this WOD but too hungover/beat up from Amma.

    100 push-ups FT
    4:50

    Hollows – Accumulate 6+ minutes in the hold
    Curls – Accumulate a pump

  5. Ashley Moduno

    OLY:
    Snatch 95-100-105 (PR!)
    C&J 145-150-160(failed) Got too big for my britches 🙁

    3RM deadlift at 195

    WOD:
    9:09 Did at 85#

  6. Ashley Moduno

    OLY:
    Snatch 95-100-105 (PR!)
    C&J 145-150-160(failed) Got too big for my britches 🙁

    3RM deadlift at 195

    WOD:
    9:09 Did at 85#

  7. JLee

    WOD

    Deadlift 3RM @ 285. 1 ugly feeling rep @ 295

    21-15-9 DL, Jerks, Bar facing burps
    11:32 @ 115#

    Weak, hungry and jet laggy. I felt the week off big time.

  8. JLee

    WOD

    Deadlift 3RM @ 285. 1 ugly feeling rep @ 295

    21-15-9 DL, Jerks, Bar facing burps
    11:32 @ 115#

    Weak, hungry and jet laggy. I felt the week off big time.

  9. sallys

    DL 180
    WOD: 9:39 at 65 (taking it easy after being lazy all last week)

    Post Wod puppy run: 2 miles NFT

  10. sallys

    DL 180
    WOD: 9:39 at 65 (taking it easy after being lazy all last week)

    Post Wod puppy run: 2 miles NFT

  11. Wes

    7×4 front squat @ 185
    Then, with 40lb Dumbbells:
    500m row
    50 dead lifts
    50 hang cleans
    50 front squats
    50 push press
    500m row
    19:52

  12. Wes

    7×4 front squat @ 185
    Then, with 40lb Dumbbells:
    500m row
    50 dead lifts
    50 hang cleans
    50 front squats
    50 push press
    500m row
    19:52