2012 Open Competitors: Perform skill work geared toward the Open WOD #2. Keep it light, and get a lot of rest.
All others:
SWOD: Squat 3×5 (add 5 lbs to last week’s squats). Press 3×5 (add 2.5-5 lbs)
DWOD: AMRAP 12 min:
7 One-arm KB power snatch (24/16 kg)
7 Ball slams (40/25 lbs)
7 GHD situps
SWOD: Deadlift 1X5 (add 5 lbs to last week’s effort); 3 sets max rep strict pullups (palms away)
DWOD:
AMRAP 8min:
3 Power Cleans @ 65% of 1 RM
6 Toes to Bar
SWOD: Squat 3×5 (add 5 lbs to last week’s squats). Bench Press 3×5 (add 2.5-5 lbs)
DWOD
5 rounds of:
3 Power snatch
3 Snatch pulls
3 Power snatch
Not a timed WOD. Go for technique and load. Work up to the heaviest load that you can complete without releasing the bar until the end of the round. If you let the bar go in the middle of a round, punish yourself with burpees after the workout.
Start with 2012 Open WOD #1
Perform as many burpees as possible in 7 minutes. During the up phase of the burpees, both hands must touch a target 6 inches above your max standing reach. A coach will help ensure your target is correct. During the down phase, your hips and CHEST (not belly) must simultaneously touch the ground. If you are entered in the Open, a coach must count for you and verify proper reps. Expect the grading to be very by the book.
Good luck.
After recovering, continue with the…
SWOD: Power snatch 2-2-2-2-2-2 (work up to a 2 rep max).
Afternoon session done. Here are our results so far:
Landstuhl CrossFit Results
CrossFit Games Open WOD 12.1
Aaron 102
Phil 79
Jeremy 55
Adriel 103
Winder 115
Vic 99
Sean 105
Jay S. 90
Brandon 77
Kailyn 71
Christina T.99
Caitlin 85
CC 74
Ken 84
Josh Salazar 70
Cristina M.100
Joy 76
Abby 92
Jen D. 94
Todd 86
JB 109
Logan 87
Ray Pia 108
David Martos 74
Tia 97
Josh 68
Spence 89
If you are competing in the 2012 Open, today is a rest day. Do skill work to prepare for WOD 1 (and the unknown WODS 2, 3, 4…), and keep it light!
If you aren’t competing…
SWOD: Bench Press 3X5 (add 5 lbs to last week’s effort)
DWOD: “Death by Back Squat”
1 back squat the first minute, 2 the second, 3 the third, etc. Rx weight is your body weight. (Competition Rx is 225/115.) Coaches notes: Most will need to scale down more, to something like 135/65. Urge most people to scale down more than they think they really need to. Watch the athletes closely to ensure correct mechanics.
WOD:
Row 500m, rest 60 sec.
Row 500m, rest 60 sec.
Row 1000m, rest 3:00.
Row 1000m.
Post your slower 500 time and your slower 1000 time.
SWOD: Deadlift 1X5 (add 5-10 lbs to last week’s effort)
Strict pullups 3 X max reps
DWOD: Every 30 seconds for 10 minutes:
1 power clean + 1 hang power clean + 1 push jerk
Go as heavy as you KNOW you can complete 20 rounds in 10 minutes. Your score is your weight used.
SWOD: Squat 3×5 (add 5 lbs to last week’s squats). Press 3×5 (add 2.5-5 lbs)
DWOD: AMRAP 15 minutes:
3 Shoulder to Overhead (75% of body weight)
6 Pushups
Bear Crawl (Edge of black mats, to far wall, and back)
Depending on # of people, may use a rack for the StO’s.
SWOD: Power Clean 5X3 (add 2.5 lbs to last week’s effort)
DWOD: “Tabata Diane”.
This is an 8 minute workout where you alternate between 20 seconds of deadlifts and 20 seconds of handstand pushups. Between each 20 second effort, there are 10 seconds of “rest” (actually spent running back and forth between your deadlift bar and the wall).
Choose your weight judiciously for the deadlifts. Your aim is to be able to keep moving through the set, not spending too much time staring at the bar.
Record your DL weight, and total reps for the whole WOD.
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