12.27.13 "CFG Opens WOD 12.5"

December 26, 2013

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FITNESS

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

Strength
1RM Thruster From the Rack

“CFG Open WOD  12.5”
AMRAP 7 minutes of:
Ascending Ladder
3-6-9-12-15-18-21…
Thruster (100,65)
Chest 2 Bar Pullups

You will start with 3 reps of each movement and the 6 reps of each movement continuing up this ladder in intervals of 3 reps.

COMPETITION

Metcon
“CFG Open WOD  12.5”
AMRAP 7 minutes of:
Ascending Ladder
3-6-9-12-15-18-21…
Thruster (100,65)
Chest 2 Bar Pullups

Strength
1a) 3x3RM Bench Press
1b) 3x3RM Snatch Grip Deadlift
Alternate these movements every minute on the minute for a total if 14-20 minutes. Once you hit your 3 rm for today then repeat that weight two more times.

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

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Comments

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  1. Big Sexy Reply

    bench- 225# x 3, 235 x 2
    snatch grip DL – up to 225 x 3
    1 rm thruster – 215#
    Open WOD 12.5 – 100 reps Rx

  2. Josh.O Reply

    bench 205#
    snatch grip deadlift stopped at 205 for 3
    1rm thruster 155, attempted 175 and didn’t get it so i stopped there

    Open WOD 12.5 – 96 reps

  3. CC Engine Reply

    65# 1RM
    76 Reps – 45# Red & 2gray
    Great 430P at CFD w JesC Coach & Fun Crew! 🙂

  4. neon joe Reply

    1rep thruster 165# open wod 81 reps

  5. Tyler white Reply

    ~Open WOD 12.5 – 95 reps
    ~1Rep max thruster-215
    ~Bench 265# FOR 3
    ~snatch grip DL -325# FOR 3

    1 REP Max Deadlift -405#

    2 mile run….1 mile before workout 1 mile after.

  6. Amber Reply

    1RM: #95
    WOD: 45 reps RX

  7. scott henriques Reply

    1rm thruster 145# up 30#from the last time
    cfg opens wod- 52 reps RX

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