12.20.13 "CFG Open WOD 11.4"

December 19, 2013
P.DiddY

P.DiddY

 

Randy

Randy

FITNESS

Today Everyone will have a Judge  and a scorecard to practice for the OPEN season.

“CFG Open WOD  11.4”
AMRAP 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120,85)
10 Muscle-ups

You must turn and face the barbell on every burpee, then you must jump over the barbell with two feet for each rep. Substitute for 10 Muscle Ups today is just 20 Pullups.

COMPETITION

Oly
2 Snatch Pulls + 1 Hang  Squat Snatch (from just below the knee)
75%, 80%, 85%, 85%, 85%
–NOT touch and go–reset every rep

Metcon
“CFG Open WOD  11.4”
AMRAP 10 minutes of:
60 Bar-facing burpees
30 Overhead squat (135,95)
10 Muscle-ups

Strength
3RM Front Squat

EXTRA CREDIT

Strong Shoulder Circuit
1a. High Hang Muscle Snatch (non-dynamic) 3×10
1b. Straight Bar Front Raises (yes like a bodybuilder) 3×10 increase each set
1c. Band Pull aparts 3×15 reps

Comments

comments

About the Author
  1. OG Reply

    Straight bar front delt raises… originated with power lifters and olympic lifters. Best movement for front delt development . Hold at the top for a second and make sure your elbows have a slight bend.

  2. Adam Reply

    1 Round + 12 (120#/20 Pull Ups)

    Glad to get this out of the way. Those burpees are quite a way to start the day.

    • jc Reply

      Great job adam!!! thats a great score.

  3. Almen Reply

    3 RM Front Squat- #215
    11.4 – 74 Reps #95

  4. Page lockhart Reply

    Got to do this w Blade this morning.
    Got 1 complete Rnd (55# w pu’s)
    FS-3RM-115#
    Pumped my 1rm was 120 last yr.
    later, Nator.

  5. Joshua Jordan Reply

    Front Squat 3RM: #225
    11.4: 110 reps (#75)

    • Joshua Jordan Reply

      With pull-ups

  6. KellyG. Reply

    94 reps (65#/ bar muscle ups) just got my first bar muscle up last weekend so psyched!

  7. CC Engine Reply

    100 reps 45# w pull ups. 🙂
    FS – 95X3, 105X1 ( previous 1rm 115)
    great 5:30 p.m. At CFD with big sexy and a great crew as usual!

  8. Amber Reply

    Front squat 3 RM :#100
    11.4 – 89 reps #50

  9. scott henriques Reply

    3rm front squat 165 which two weeks ago was my 1rm so excited to see what that is

    opens 11.4 83 reps. burpees 4:30 55# ohs (shit show)

  10. JC Reply

    Open WOD
    104 (135,MU)

  11. Tyler white Reply

    Opens “WOD”
    86reps(ohs 135#)

    • Tyler white Reply

      Front squat 3rm
      135 #165# 185# 205# …. Tan out of time to continue

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