Wednesday 120516

Unknown Filed Under:

WOD
Skill/Strength

Pause Squat 5-5-5 reps (sets across +/- 10#)

Warm-up w/ x5, x3, x2. You have the choice of either going with a front squat or high bar back squat for this lift. Either way, pause for a three count at the bottom most part of the movement. Use a 3.5 minute clock. Compare to 120111.

Conditioning

Five rounds for time of:
Dead-lift, 274#/187#
10 Burpees

Bars may not be dropped from the top or that rep WILL NOT COUNT. Also, if you do not legitimately leave the ground for your burpees, you will also be no repped. Compare to 110107.

Post all results to comments/Logwod.


Now, this is one hell of a set up for an Olympic pull. We are not dead-lifting but rather setting ourselves up for a precise second pull or double knee bend. Ninety percent of the movement is a proper set up. If this doesn't make sense to you, no problem. Just try to look like this before you begin your clean or snatch reps.

BTW, you guys meet Hannah Sacco yet? Oh man, you'll want to. I like this person. She's got a sweet smile and is a go getter. I've told her already that if she sticks with it, she'll be a great Olympic lifter. Just look at that set up.

10 Responses to "Wednesday 120516"

1. Addi Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337161921333#c1707314591268591661'> May 16, 2012 at 4:52 AM
2. 1) That seems like an awfully big difference b/w mens and womens weights. Also, who can deadlift 2,743? Haha.
   
   B) Hannah is awesome. Her movements are squeaky clean. Gorgeous form.
   
   iii) TWOMOREDAYS
   
   That is all.
3. Jen Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337184757441#c6118739181590482682'> May 16, 2012 at 11:12 AM
4. 164 for HB BS
   
   4:53 RX'd CWOD
   
   Lovely 9:00am class as always.
5. Blair Tice Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337188759220#c4912309774121380574'> May 16, 2012 at 12:19 PM
6. 154# for HB BS
   Jen sorry for spitting out my gum at you!
   
   5:34 at 163# for CWOD
   
   Great work everyone!
7. paul Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337193895188#c962437237626959667'> May 16, 2012 at 1:44 PM
8. FS felt pretty strong today, probably should've used 5# more. 203# for all sets.
   
   The metcon was brutal: 4:42 rx'ed, 14s slower than my PR of 4:28. Oh well. DL felt fairly strong, but my midline stability is not what it used to be.
   
   Great work by the noon class, as always!
9. paul Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337193907875#c7892529627830197239'> May 16, 2012 at 1:45 PM
10. And congrats on the HUGE PR, Pete!
11. Unknown Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337206331525#c2281741588796005599'> May 16, 2012 at 5:12 PM
12. The 5am class almost brought Amanda to tears with our incredible squating. She sounded a little choked up after we finished our sets.
    
    I got 198# 8 times (doc's orders on the rep count) so I'm pretty happy since I maxed out on LBB Squat on April 5th at 198#.
    
    Finished with 6:02 on the metcon. That bar did not come off the ground as easily as I was hoping for.
13. mflegg Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337206656755#c3176646681868335133'> May 16, 2012 at 5:17 PM
14. the saccos are good people. went to Gross with them
    
    -old intern
15. Paula Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337223276719#c5241437670243554687'> May 16, 2012 at 9:54 PM
16. Front Squat- 98, 103, 108# - these felt pretty good.
    
    Metcon- 5:24. DL @ 154#. Did both DL and burpees unbroken and rested before I started the DL.
    
    Fun class tonight...full of energy!! Great job to everyone at 630!
    
    Can't wait to cheer on CFO at Regionals!
17. Lauren F. Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337225983139#c8041311971573169313'> May 16, 2012 at 10:39 PM
18. HB BS: 125, 125, 130 these felt pretty darn good :). Great working with Tara today!
    
    Did the CWOD w/ 121 and finished in 6:35. Great job 9am! Now to finish packing for the epic road trip tomorrow morning!! Can't wait to see CFO kill it this weekend!
19. JennG Says: http://crossfitomaha.blogspot.com/2012/05/wednesday-120516.html?showComment=1337227803506#c1234858348175392405'> May 16, 2012 at 11:10 PM
20. FS: 103#
    
    CWOD finished in 6:18 with 154#
    
    Crazy excited for Regionals this weekend! Good luck to our competitors...even though luck has nothing to do with it.