A) 7×2 Hang Snatch – rest 90 sec.
B1) 5×3 Snatch First Pulls @ 100%+ 1RM – rest 60 sec.
B2) 5×3 High Bar Back Squat @ 70% and building AHAP – rest 120 sec.
C) 3 Minutes Accumulated FLR
Author: Ryan Savard
At 85% complete the following:
12 min AMRAP
– 10 Deadlifts (185/115)
– 5 Burpees
– 500m Row
-rest 6 min-
12 min AMRAP
– 10 KB Swings (53/35)
– 5 Ring Dips
– 400m Run
-rest 5 min-
Run 1 mile
Champ For A Day, Fit For A Lifetime
Dennis was tired hearing his wife and three girls constantly chattering about crossfit. He ignored their invites to the gym as best he could for as long as he could. He ate what he wanted whenever he wanted. Even though he wouldn’t admit it. It was time for a change. He was sitting at 238lb, about 40lb overweight. Dennis started into the Masters class in November of 2012. Before long he was hooked and to this day is one of the gym’s most active members. He started adding in personal training outside of his Masters classes. He had one goal in mind, to get under 200lb before February 2nd, his oldest daughter’s wedding.
Well he did that and more.
After completely restructuring his diet and adopting a paleo lifestyle along with his added gym time and weekend bike rides with his wife, the weight began to drop. Rapidly at first and then slowly as the wedding approached. He was always shedding pounds consistently, though. A week before the wedding he was at 198lb.
After the wedding and the numerous compliments from family and friends who he hadn’t seen in years, he was ready to take it a step further. We began looking for competitions for him. One with a Masters division so he could test all his hard work.
Dennis took on the Wodfather Games at CrossFit 817 this past weekend. A Masters only competition with age groups starting at 40 and ending at 55+. For the past two weeks leading up to the competition, he worked his ass off prepping for the WODs. We had a plan coming into the weekend and he executed it with precision. Dennis took first in three out of five events and took first place overall in the the men’s 55+ division.
Right now Dennis is sitting at a bodyweight of 188. That is exactly a 50lb drop since November. He is stronger than ever and determined to push it even further. Dennis is a true example of dedication and hard work. He had a goal and he went out and crushed it. We are so very proud of you. You earned it.
Tuesday
Function
A) 7×1 Hang Squat Clean (top of knee) + 1 Jerk – rest 90 sec.
B1) 4×6-8 Bench Press; rest 20 sec
B2) 4×2-3 Weighted Chin Up 2-3×6; rest 2 min
Performance
A) 7×1 Squat Clean Below Knee + 1 Jerk – rest 90 sec.
B1) 4×6-8 Bench Press; rest 20 sec
B2) 4×2-3 Weighted Chin Up 2-3×6; rest 2 min
Monday
A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec.
A2) 3×5-6/arm Bent Over Row AHAP- rest – 90 sec.
B) 4 rounds for total working time:
– 10 KB Thrusters (1 KB/arm)
– 40 Double Unders
– 200 m sprint
– rest 3 min
A1) 3xME Zercher Carry (heavier than last) – rest 60 sec.
A2) 3×10 Horizontal Ring Rows – rest 60 sec.
B) 21-15-9 reps for time of:
– Hang clean (135/95)
– Box jumps (24/20, step down)
A) 5×3 Deadlift (start at 80%) – rest as needed
B) 10 min AMRAP
– 20 Double unders
– 10 KB Snatches (53/35)
– 5 Ring Dips
C) 4x 30-45 sec. of Flutter Kicks – rest 1 min
A1) 3×16 Barbell Weighted Step-Ups In Front Rack, 8/side – rest 60 sec.
A2) 3×12 Kroc Row – rest 120 sec.
Function
B) 4×5 BTN Snatch Grip Push-Press off rack – rest 90 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed
Performance
B) 5x 1 Power Snatch at 70-75% + 2 BTN Push Press – rest 60 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed