Heavy Metal CrossFit Competitor’s Blog: Monday 12/8/14

by | Dec 8, 2014 | Heavy Metal Crossfit Competitors Workouts | 0 comments

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Heavy Metal CrossFit Competitor’s Blog: Monday 12/8/14

Wave 3B-Week 3 of 3
Note:
May split day into 2 sessions if possible:
1) AM: Squats, Skill &/or Core Quota.  Optional gymnastics skill work.  Daily stretch/mobility.
2) PM: Oly lifts &Auxiliary  (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here.
  1. A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min)
  2. B) C&J: 3+3 (~70-80%), 2+2 (85-90%), 1+1 (~95%+) (jerk every rep) OR C&J x1, then back offs w/: 3+3 (~70%+), 2+2 (80%+), 1+1 (~9%+) (jerk every rep) OR: to top C&J, then back offs with: 3+3 (~70-80%), 2+2 (85-90%), 1+1 (~90-95) (~20 min)
  3. C) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/H@K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls. (~30 min)
  4. D) Front Squat: to top 3,2,1(~15 min)
  5. E) Back Squat: to 4rm (~15 min)
  6. F) Sn Balance (or Sn Grip OH Squat): 4s x3 (or x4RM, -5%x4, -10%x4)
  7. G) Sn Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
  8. H) Cl Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
  9. I) Optional: GMs x8s x3
*May do pulls after oly lifts or squats
**May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
***On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).
WOD (optional based on goals):
Regionals 2012-Event 5:
Snatch Ladder w/DU (20 DU before each attempt, 50s for attempt and 10s transition time)(>whether you can hit all 15 weights or not-perform 15 rounds at highest weight possible)
Women’s weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men’s weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
World Wide -Men:
#1: 295 Aja Barto
#46: 195 David Levey
Regional-Men:
#1: 255 Brandon Pastorek
#20: 205 Gavin Vansaghi
World Wide -Women:
#1: 175 Lindsey Valenzuela
#50: 105 Rika Diedericks
Regional-Women:
#1: 170 Elisabeth Akinwale
#20: 105 Tina Schmidt
Research:
 Lindsey Valenzuela
https://www.youtube.com/watch?v=kgrQbkdstDM
Core Quota:(~5-10 min)
T2B/KTE/HLR: Kip reps x25+ then strict  x15-25+ with 3sec pause at top and 8 sec negative (or, T2B/KTE/HLR x50-100)
 Hypers/Rev Hypers: Weighted (barbell/dumbbells/plate): x25+ then BW x25+
Skill/Cond./Goat Work: (5-10 min)
Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, etc
 
Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY)
*Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD.
**High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc.

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