WOD 131014:

BBG

1) 15 minutes to establish a 1RM Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.

3a) 4X2 Snatch 1st Pulls @ 125% + (of max Snatch) – rest 60 sec.
3b) 4X5 SN Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

4 rounds for total working time of:

Row 500m
15 Target Burpees 6″
40 Double-Unders

Rest 1:1

NORTHSTATE'S FITTEST 2013

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EVENT 1

18min Time Cap

40 Dumbbell GTO 45/30#
40 Burpee Box Jumps 24/20″
30 Dumbbell GTO 45/30#
30 Burpee Box Jumps 24/20″
20 Dumbbell GTO 45/30#
20 Burpee Box Jumps 24/20″
10 Dumbbell GTO 45/30#
10 Burpee Box Jumps 24/20″

EVENT 2

2 Minute AMRAP
Chest-2-Bar Pull-up (1 Point) Or Bar Muscle-Up (3.5 Points)

3 Minute AMRAP
Max Clean

EVENT 3

Floater WOD 

1 Minute AMRAP
Barbell Thruster 155/105#

*Floater WOD can be completed at any point from 9:00am up until 2:00pm.

EVENT 4

10 Minute Time Cap

100 Double Unders
20 Back Squats 185/125#
40 Toes To Bar
20 Deadlifts 295/195#
100 Double Unders

WOD 131011:

BBG

1. Take 12 minutes to work to 3 heavy sets of: 2 Snatches from Blocks @ top of knee + 1 rep from the floor.
2. Take 12 minutes to work to 3 heavy sets of: 2 Clean & Jerk from Blocks @ top of knee + 1 rep from the floor + 1 Jerk (after Clean from floor).

Strength

1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
2b) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec.

Notes: There are three sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible (every set), rest 60 sec.
3b) 3X12 GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 131010:

Rest day.

WOD 131009:

BBG

1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

3) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec.
4b) 4X5 Behind Neck SN Grip Push Press – heaviest possible, rest 60 sec.

Conditioning

“Granite Games 6.1″

For time:

Row 500m

-then-

21-15-9 of:

Wall Balls 20/14#
C2B Pull-ups

WOD 131008:

BBG

1) 15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).

2) Hang Clean & Jerk Double: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1 – rest as needed.

Strength

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.

Conditioning

5 rounds for Calories and Total Working Time of:

30 seconds ME Airdyne for Cals (sub Row if necessary)
Run 400m (all out)

Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

WOD 131007:

BBG

1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.

Conditioning

Time to beat: Elisabeth Akinwale – 7:03.

For time:

45 TTB

-then-

3 rounds of:

15 Deadlifts 235/155#
15 Back Squats 235/155#

*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).