Play along at the Box

Friday 101001
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
Compare to 100804.

Today’s workout is also the CrossFit/USA Weightlifting Open competition which will stream live here
Hari’s commentary on today’s workout:
You’d be foolish to miss today’s WOD.
You need to learn the Olympic Lifts. You need to know your one-rep max on the snatch, the clean, and the jerk, and then you need to increase those numbers. Get started today.
(Did you take advantage of the Rest Day instruction on Snatches and Cleans? If not, the cycle will be restarting in about a month. Still to come before we restart will be work on the jerk) (commentary continues in first comment…)

IMPORTANT SCHEDULING NOTE: Effective Monday, October 4, Open Gym will start at 7:30 PM (thirty minutes later than the current start).
Black Box Events:
Oct 1: Rest Day Bowling–please RSVP
Oct 2: Visiting Coach OPT–5 slots
Some of Emily’s more glamour-shot-ish photos from FGB5 @ CFNYC last Saturday:
Leslie, before the sweating ensued:
leslieFGB5.jpg
Steve B. seriously contemplates the upcoming push presses he must do:
stevebFGB5.jpg
A contemplative moment mid-FGB for Dan T.:
dantFGB5.jpg
HAPPY BIRTHDAYS to CRAIG P. & TROY!
Play a bigger game
Movement is the fountain of youth
But Mike Boyle said the squat was dead?
Why your kitchen needs painter’s tape and a Sharpie
A fish-oil FAQ

Responses

  • Hari

    You’d be foolish to miss today’s WOD.
    You need to learn to the Olympic Lifts. You need to know your one rep max on the snatch, the clean, and the jerk, and then you need to increase those numbers. Get started today.
    (Did you take advantage of the Rest Day instruction on Snatches and Cleans? If not, the cycle will be restarting in about a month. Still to come before we restart will be work on the jerk)
    The AMRAP is rough, but at least it’s mercifully short. Most of the top competitors will struggle to get over 8 rounds. High rep squat cleans are incredibly taxing. (“Elizabeth”) Pull-ups after squat cleans are rough. Double unders while fatigued are a special experience. (I learned this the hard way during DU-Helen that was part of the qualifier for the Masters this year.)
    It’s a full workout. Go learn something today. Post your results to comments. h

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options from Brand X:
    Big Dawgs
    As rx’d
    Women – 35-40kg
    Pack
    Snatch, 1 rep
    Clean and jerk, 1 rep
    As many rounds and reps as possible in ten minutes of:
    40kg Squat clean, 6 reps
    12 Pull-ups
    24 Double-unders
    Women – 30kg
    Puppies
    Snatch, 1 rep
    Clean and jerk, 1 rep
    As many rounds and reps as possible in ten minutes of:
    4-10 kg Squat clean, 6 reps
    12 Pull-ups (beginner or assisted okay)
    24 Double-unders
    If you cannot do double under sub tuck jumps or side-to-side hops over a small hurdle.

  • http://Www.crossfit.org Craig P

    Woo.

  • reda charafeddine

    3 rounds
    4-10 kg Squat clean, 6 reps
    12 Pull-ups (beginner or assisted okay)
    24 Double-unders

  • http://billionsburg.com Luke S

    3 rounds + 8 pull ups. Rx except for last round 100 jump rope reps. Because I suck so completely at double unders.

  • Mike Mishik

    135 Snatch, 195 C/J, 4 rounds + 4 cleans as rx’d

  • Emily

    didn’t go for a max on the lifts as per shoulder… just glad i went overhead. need to work on separating the two pulls in both cleans and snatches so i don’t bump with my hips and chase the bar.
    AMRAP:
    4 rounds+ sc @ 65#, ring rows