14.01.11

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Make today special.

Prove It.

Week 27 Training: 14.01.11

BARBELL

A. Snatch: 1×3@55, 2×2@60, 1×2@65, 2×1@70, 4×1@75 – E90S

B. Clean & Jerk: 1×3@55, 2×2@60, 1×2@65, 2×1@70, 4×1@75 – E90S

Notes: Can you hit all your lifts today without missing?

STRENGTH

C. Front Squat: 3@65, 5@75, 3@85, 1@95, 1@105 (Find a New 1-RM Front Squat) – E3M

Notes: Today we are maxing out our Front Squat… Find a new 1-RM and PR. I have programmed a new 1-RM at 105%, but if you want to 101%, 102%… or 107% — feel free to do so. Get it.

CONDITIONING

If you plan on competing as an Individual at the Fittest Games – or at Regionals, do the following WOD:

D. For Time:
-100 Double Unders
-50 HandStand Push-ups
-40 Toes-to-Bar
-30 Shoulder-To-Overhead at 160/100#
-400m Run

If you plan on competing on a team at the Fittest Games – or at Regionals, do the following WOD (with your team):

Teams of 4 (2 Men, 2 Women)

D. For time:

(Men)
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100-pound dumbbell carry
2 Muscle-ups

(Women)
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70-pound dumbbell carry
2 Muscle-ups

E. A Race: Rest 10 Minutes after you complete your WOD, then…

If you’re training by yourself, or if you’re training with a group, complete the following, for time, as a “Race”:

-800m Sprint

Notes: The fastest wins.

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24 comments on “14.01.11
  1. randallgatkinson says:

    A. 135/145/155/170/180
    B. 155/170/185/205/215
    C. 220/255/290/325/355f/350f
    D. Individual: 14:53/ 3:09

  2. A. 65/70/75/80/85
    B. 75/85/90/95/105
    C./110/125/140/155 attempted 175 (105%) but failed, hit 170# for a PR 103%
    D: Limited space and equipment at gym on the road. Modified to 100 DUs, 50 push-ups, 40 v-ups, 30 shoulder to overhead at #100, 500M Row. Didn’t complete 800M run/1000M – given time.

  3. Max says:

    A) missed 1
    B) made all
    C) made all up to 105% 330# (15# PR)

    …… No conditioning because my head exploded during the pr attempt

  4. Taylor Deering says:

    A) 85/95/105/110/115 – 15/15
    B) 115/125/135/-45/155- 15/15
    C) 160/185/210/230—-250 PR!!!!!
    D) team WOD: 14:49! (Myself, Teo/Ingrid/ Jeremy)

  5. Jeremy says:

    Front squat PR: 300 lbs.
    Huge gainz from when I started. Thanks, coach!

  6. Chels says:

    A. 105
    B. 135
    C. 205 (+10 PR!)
    D. 15:43

  7. Kelli says:

    A. 15/15
    B. 15/15
    C. 140# (1.13%) for a 15# PR
    D. Team wod (Leah Jeff T and Rabah) finished right on the 20 min mark

  8. Alyson says:

    A) 105 (14/15 – rushed an early light weight, lesson learned)
    B) 135 (15/15)
    C) 200 (10# PR)
    D) Individual – 14:10 (didn’t breakup the S2OH well, asthma issues on run, wasted crazy amounts of time)
    Fun day!

  9. Brett Bolus says:

    A) 105/ 115/ 125/ 135/ 145 (14/15)
    B) 145/ 155/ 165/ 175/ 195 (15/15)
    C) 330 (15# PR)
    D) Individual- 12:32 Shoulder to overhead definitely needs some work.

  10. Kelly C says:

    A. 15/15
    B. 15/15
    C. 140 (5# PR)
    D. Individual: Got through 18 shoulder to overhead.
    Felt great today!

  11. A. 165/175/185/205/225 plus 225 for 5
    B. 195/210/225/240
    C. hit 335 missed 355
    D. 50 HSPU 40 t2b 30 s2oh 6:24

  12. ikantola says:

    A) no misses off of 160
    B) no misses off of 210
    C) 135-150-180-200-210-220F-215 (5lb PR)
    D) team with Kampen, Ledesma, Deering 14:49

  13. Russ Laing says:

    A. Hit all lifts
    B. hit all lifts
    C. Missed my 105% twice
    D. Finished in 18:24
    E. 3:25.

  14. Morgan says:

    a. 100 / 110 / 120 / 130 / 140 (15/15)
    b. 125 / 135 / 145 / 160 / 170 (15/15)
    c. failed at 285
    d. 18:19 – S2O was half my time

  15. Jason says:

    A) Done off 225
    B) Done off 275
    C) Missed PR attempt at 325
    D) Team WOD, finished guys part in 6:24 w/ David Riley

  16. drusellers says:

    A) Done
    B) Done
    C) Still building comfort under the bar back up.
    D) completed 12 S2O, I couldn’t HSPU to save my life today. But body is feeling good, so I am happy about that.

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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