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WOD 6-3-11

Strength:

Thruster Ladder TRIFECTA

You will do three attempts rest about 5 minutes in between each attempt.

General Rules:
Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt is defined by the barbell leaving the shoulders after the squat. If an athlete drops the barbell before an attempt is made, he or she may make take the barbell from the floor again. There will be 15 barbells. Athletes continue so long as they successfully perform the rep within the 20 seconds. Their result is the weight of their heaviest successful thruster. If an athlete is not able to complete a successful thruster with the first barbell, they receive a DNF and are eliminated from the competition.

Thruster:
The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-lift. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary. The athlete must wait for the judge’s signal to drop the weight.

Women Weights (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

These are the RX’ed weight. I want you to be able to do at least 8 attempts on paper when you do this. So lower the weight if you need to.

You will be doing this in groups of at least 2. One person will go while the other person changes out weights.

Video Standards: here

Optional High Intensity WOD:

50 wallballs (should be light after thrusters, try and straight set)
40 Back Extensions
30 GHD Situps
20 Floor Squat to Jump and Clap (one leg if advanced)
10 Strict Pullups

CrossFit Mean Streets
Downtown Los Angeles

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