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Tex | 14.08.2012
“Sometimes we stare so long at a door that is closing that we see too late the one that is open.”
-Alex Graham Bell
Vote CrossFit Dupont for ‘DC Best of 2012′ Specialty Gym!- here!
Fitness>Specialty Gym>CrossFit Dupont
Vote as many times as you would like!
SWOD:
Power Snatch
1, 1, 1, 1, 1
DWOD:
Complete 4 rounds for total reps of:
30 seconds – One Arm DB Power Snatch RT
Rest 30 seconds
30 seconds – One Arm DB Power Snatch LT
Rest 30 seconds
30 seconds – Supine Ring Row
Rest 30 seconds
Post loads and reps completed to comments.
———————————————————————–
TOTAL RECALL this Saturday! Not to late to sign up here!
9:00am Weigh Ins
10:00am Rules Briefing
10:30am CrossFit Football Total
1:30pm MetCon Briefing
1:45pm MetCon Event
Standards
Power Clean - The Power Clean must be pulled from the floor and the bar must travel continuously to the shoulder. You can not deadlift to hang, and then do a hang power clean. The bar must be caught on the shoulder with the hips at or above parallel. The bar must be stood up in a control manner, and the lifter must maintain control of the bar until the judge deems it a rep / no rep.
Back Squat - The bar must be racked on the back, and walked off the squat rack. You must lower the bar until your hips go below parallel, and then stand the weight up extending the hips fully while maintaining control of the weight.
Bench Press - The lifter must establish control of the bar off of the rack at full arms length, lower the weight and touch the bar to the chest, and fully extend elbows back to a locked out position. During extension the hips must stay engaged on the bench. If the hips / buttocks raise off the bench the judge will deem the attempt a “no rep.”
Deadlift - The lifter must pull the weight from the ground and reach full knee and hip extension. ”Hitching” or resting the bar on your thighs will result in a “no lift.”
Spotters will be available. However, if a spotter touches the bar, weights, or assists the lifter at any time during a lift it will be counted as a “no rep.”
Format
We will have 4 platforms running at once, and a warm up area on the other side of the court. 4-5 athletes will be grouped based off of desired pin height on the back squat.
Athletes should be adequately warmed up, and will have 20 minutes to achieve a 1RM in the lift. Each lifter will be limited to 3 attempts. Groups should work together to help handle weights as handlers will not be present to assist with dressing bars. Athletes will be allowed to communicate with coaches on/near the platform if necessary.
The MetCon and it’s standards will be announced the day of the event.
8 Responses to Wednesday 8/15/2012 WOD
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Power Snatch to 155#
DWOD: 129 total reps w/ 45# DB
Power Snatch: up to 105
(Form issues, as always)
DWOD: #35
(142)
37,36,35,34 (left hand grip became a problem)
Is anyone else doing the Spartan Race in Leesburg, VA on 8/25? If so I’m more than happy to drive up to 4 other people down there.
SWOD: power snatch to 110# (stopped and went back down to 105# to work on form)
DWOD: 111 reps w/ 45# db
Lunch time work out
90# Snatch PR (wasn’t pretty but was awesome)
DWOD
125
#40 db
Power Snatch to 105# (Started looking and feeling ugly @ #110)
DWOD: 110 total reps w/ 45# DB
Signed up for Total Recall, see you there Saturday! And voted for CF Dupount.
SWOD: Power Snatch to 120#
DWOD: 138 total reps with 45#
SWOD:
Power Snatch 1, 1, 1, 1, 1
95#/105#/115#/125#/130#(f) — I think I have a 130# in me…I’ve done 135# but with shit form
DWOD:Complete 4 rounds for total reps of:30 seconds – One Arm DB Power Snatch RT
Rest 30 seconds
30 seconds – One Arm DB Power Snatch LT
Rest 30 seconds
30 seconds – Supine Ring Row
Rest 30 seconds
132 with 50# dumbell