With a 15 minute time limit, complete the following nine movements with as heavy a load as possible.
1. Deadlift
2. Clean and Jerk
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Press
8. Thruster
9. Overhead Squat
Score is total completed
Coaching Tips: Scale load and movements to match your current fitness level. You will have one bar and one rack in which to use to perform these movements. The only exception will be determined by the size of the class, in which case, a rack may be shared. There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself. You can have multiple attempts at each lift, but you need to be aware of the time limit at all times. So, choose your loads carefully and with much thought. Most of the hour will be spent warming up for this workout. The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up.
Quote:
"To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly."
-Henri L. Bergson
Results:
Jay E - 2585#
Mike P - 1140#
Paul - 1225#
Jen S - 615#
Kim G - 865#
Joy -610#
Bekah - 905#
Pooch - 1085#
Tim G. 1645
Denise 860
Tony 1775
Ditty 940
Ken 1105
Flounder 1235
Lindsey 1025
Sandy 735
James 1815
JNa 505
Rob P 1530
Bell 1515
Shoeless 1554
Jess C 879
Charles 1095
Randy 940
Golden 1295
Conn 1415
Borden 1765
Donkey 1155
Laura 980
Branden 1450
Will 1640
Keith 1645
Kevin B 1455
Tom H 1325
John S. - 960#
Katie V. - 350#
Rachel - 485#
Diego - 970#
Mel - 1020#
P - 1955#
Brian - 1335#
Rob Ph - 1805#
Nina - 1160#
Chris T. - 1215#
Danny - 2375#
Dorothy - 960#
1. Deadlift
2. Clean and Jerk
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Press
8. Thruster
9. Overhead Squat
Score is total completed
Coaching Tips: Scale load and movements to match your current fitness level. You will have one bar and one rack in which to use to perform these movements. The only exception will be determined by the size of the class, in which case, a rack may be shared. There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself. You can have multiple attempts at each lift, but you need to be aware of the time limit at all times. So, choose your loads carefully and with much thought. Most of the hour will be spent warming up for this workout. The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up.
Quote:
"To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly."
-Henri L. Bergson
Results:
Jay E - 2585#
Mike P - 1140#
Paul - 1225#
Jen S - 615#
Kim G - 865#
Joy -610#
Bekah - 905#
Pooch - 1085#
Tim G. 1645
Denise 860
Tony 1775
Ditty 940
Ken 1105
Flounder 1235
Lindsey 1025
Sandy 735
James 1815
JNa 505
Rob P 1530
Bell 1515
Shoeless 1554
Jess C 879
Charles 1095
Randy 940
Golden 1295
Conn 1415
Borden 1765
Donkey 1155
Laura 980
Branden 1450
Will 1640
Keith 1645
Kevin B 1455
Tom H 1325
John S. - 960#
Katie V. - 350#
Rachel - 485#
Diego - 970#
Mel - 1020#
P - 1955#
Brian - 1335#
Rob Ph - 1805#
Nina - 1160#
Chris T. - 1215#
Danny - 2375#
Dorothy - 960#
I am in love with this workout!
ReplyDeleteI will try to beat Danny!
Me too. The love part. Not the beat danny part.
ReplyDeleteARGH...its my rest day!!! boo whooo!!! :-(
ReplyDeleteIt's not even my birthday
ReplyDeleteDo they have to be done in order?
ReplyDelete@ Dorothy
ReplyDeleteNope...they can be done in any order...strategy is key!
6:00am
ReplyDeleteJay E - 2585#
Mike P - 1140#
Paul - 1225#
Jen S - 615#
Kim G - 865#
Joy -610#
Bekah - 905#
Pooch - 1085#
Nice work 6am class! Awesome strategies considering most of our brains were only half awake. Paul - great progress man...the flexibility will come...Jay E - there are no words my friend. Great work by all....
NICE Jay! The bar has been set. For the record, IF I set a 5 pound PR on every lift, I would not beat that. LOL! 205 pounds short...I am not worthy!
ReplyDeleteQuestions, both as an athlete and coach of the 5:30 and 6:30:
ReplyDeleteC+J and Snatch - need to do full squat or power ok?
Push Jerk - can we do split jerk?
Thruster - off the floor or rack?
and lastly, can we divide by bodyweight? ha!
This looks fun! If you complete all of the movements in less than 15 minutes, can you keep working and retry other lifts during the time left? Or is it once you finish a lift, you can't go back to it?
ReplyDeleteP:
ReplyDeleteC+J and Snatch - need to do full squat or power ok?
power is okay, although squat is preferred!
Push Jerk - can we do split jerk?
push jerk
Thruster - off the floor or rack?
floor
and lastly, can we divide by bodyweight? ha!
nope..haha!
This was my dream WOD. Your strategy is critical in maximizing your total.
ReplyDeleteDenise, you have 15 minutes so you can go back as much as you want.
ReplyDeleteAimee has ruled but if I were teaching you would all be squatting. Note the word power was not listed.
The word snatch implies a full squat. If you don't, that has a name...it is called a power snatch.
5:30 and 6:30 "Real World: CrossFit Challenge"
ReplyDeleteTim G. 1645
Denise 860
Tony 1775
Ditty 940
Ken 1105
Flounder 1235
Lindsey 1025
Sandy 735
James 1815
JNa 505
Rob P 1530
Bell 1515
Shoeless 1554
Jess C 879
Charles 1095
Randy 940
Golden 1295
Conn 1415
Borden 1765
Donkey 1155
Laura 980
Branden 1450
Will 1640
Nice work everyone, esp. putting up with my speed coaching. Shoutouts to those who PR'd including Donkey x4. Also, to Conn and Borden for clean and jerking for the first time????
Noon class, please post your results!
ReplyDeleteI want to marry this WOD.
ReplyDeleteok the noon results got lost in cyber space. but I think it was:
ReplyDeleteKeith 1645
Kevin B 1455
Tom H 1325
Please correct me if I am wrong!
4:30 Results:
ReplyDeleteJohn S. - 960#
Katie V. - 350#
Rachel - 485#
Diego - 970#
Mel - 1020#
P - 1955#
Brian - 1335#
Rob Ph - 1805#
Nina - 1160#
Chris T. - 1215#
Danny - 2375#
Dorothy - 960#
Great effort by all...Make sure those PRs get up on the whiteboard. Katie V., thanks for stopping by. Hope to see you again soon!
crossfit math error on my part: 1965#
ReplyDeleteMe too, P! I was 1165. My dead was 275 not 265. Oopsie!
ReplyDeletehmmm, so score was the total amount of weight lifted in the 15min? So you dont want to change a lot of weights, right?
ReplyDeleteMiranda, I think the best way is to do each lift once and then go back and do more weight with lifts you are strong with. Those 15 minutes go by exceptionally fast. I didn't get to do my squats because I was busy adding 20lbs to my other lifts. I basically sacrificed about 500lbs in squats for 60-80lbs in the other lifts. =(
ReplyDeleteMiranda: top weight lifted for each lift, totaled up. so if you lift 275 and 300 for deads, you only count 300.
ReplyDeleteI gamed the hell out of this, thanks to some advice from King of Go Heavy. Bar set up and knowing your strengths and being willing to concede your ego a bit for the sake of speed in changeout are the keys to this one.
Start with the heavy lifts. You don't want to miss the biggest scores because you run out of time. Squats and deads are first, therefore. Use your warm up time primarily for squats and deads, and a little overhead work.
Your first lift should be your front squat, and then immediately throw on more weight and hit back squat. Drop the back squat to the ground, and warm up one time for your deads. I actually pulled 4x for deads...my backsquat weight, an interim weight, and then my intended final deadlift weight (prior PR). it felt stupid easy so i threw on another 20 and said, screw it, let's see if i can lift it. but if you're not pulling easily, don't bother. I was done with all three of these by 5 minutes, maybe less.
I had six lifts left. Other than 1 of them, Shoulder Press, I knew I could guaranteed lift them all at 95#. Your mileage may vary--I have a comparatively weaker snatch and OHS--both should be stronger but in this case it benefited me. You could certainly tier this to two sets if you are much stronger on 2/3 of the 5. Whatever works for you, really.
I set up my bar for squats and deads so that i could strip down fast to 75 (for my press) and could easily bump up to 95 for all the other five lifts. After I finished my squats and deads, I stripped the bar to 75 and hit shoulder press immediately. I bumped up to 95 for the remaining five lifts and ripped them out. Do your C&J and then your push jerk strung--no reason not to and it's faster. If you can do similar weights for snatch and OHS, string those too. I finished all 9 lifts with about 3 minutes to play, and then I started having fun. I bumped up to 115 and then 125 and got whatever I could on the remaining lifts. Other than Front Squat, Back Squat, and Shoulder Press, I did every lift at least twice, many I did for three attempts.
My only regrets about the whole thing was after hitting 125 on C&J that I didn't immediately Push Jerk it again for the extra 10 pounds on Push Jerk--i was so happy about the PR that i just forgot. And, I had intended to go from Snatch straight into OHS and again, I forgot.
Be a little conservative on your lifts vs. PR weights. You shouldn't aim for every lift to be your PR weight unless it's really easy to configure the bar and your weights for more than a few lifts can be similar. My max for front squat is 145, but I decided it was better to hit 135, more easily configure the bar for 155 for back squat and what I wanted to do for deads which were bigger and more important.
You'll kill this WOD. It was fun as hell. I love the lifts and I love the gaming. Thanks again to Jay for the framework. I was thinking I was going to start small and add before I spoke to him. I think this was the right way to go in the end.