This week we
traveled to Crossfit Critical Mass in Maryland. This was the farthest we’ve
traveled, so far, this season.
Our wods for week 3:
Race 1: Team Effort (3 Sector, 12
minute AMRAP)
4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions. Athletes will complete the required work in each sector prior to advancing to the next sector. Athletes can work up until the 12 minute mark in sector 3 and do not have to cross a finish line or return to the start line to complete the race. If a team completes all work in all 3 sectors in less than 12 minutes, they will return to sector 1 and continue working until time expires. Score is total number of reps completed in 12 minutes.
Sector
1:
100 DB snatches
Upper: 65/45
Open: 45/25
Novice: American KB swings: 20/12kg
**No requirement to alternate arms. Both heads of the DB must touch the ground between reps. Must achieve full lock-out at the top.
100 DB snatches
Upper: 65/45
Open: 45/25
Novice: American KB swings: 20/12kg
**No requirement to alternate arms. Both heads of the DB must touch the ground between reps. Must achieve full lock-out at the top.
Sector
2:
100 Hang Power Cleans
Upper: 155/105
Open: 115/75
Novice: 65/45
100 Hang Power Cleans
Upper: 155/105
Open: 115/75
Novice: 65/45
Sector
3:
100 Overhead Squats
Upper: 135/95
Open: 95/65
Novice: Front Squats 65/45
100 Overhead Squats
Upper: 135/95
Open: 95/65
Novice: Front Squats 65/45
Verity Strong’s placement: 1st
Race 2: Echo (Back to Back 5 min
AMRAPs with 2 minutes of rest between)
4 Athletes
participate (the same 4 athletes participate in both 5 minute AMRAPs) with only
2 Athletes on the floor at a time, with unlimited substitutions. The
first 5 minute AMRAP will start in sector 1 and work forward. The second
5 minute AMRAP will begin in sector 3 and work backwards. Athletes can
work up until the 5 minute mark in each AMRAP and do not have to cross a finish
line or return to the start line to complete the race. If a team
completes all work in all 3 sectors in less than 5 minutes, they will return to
the beginning of the AMRAP (sector 1 for AMRAP 1 and sector 3 for AMRAP 2) and
continue working until time expires. Score is total combined reps for
both 5 minute AMRAPs.
Sector
1:
30 Hang Squat snatches
Upper: 135/95
Open: 95/65
Novice: Snatch, 65/45
30 Hang Squat snatches
Upper: 135/95
Open: 95/65
Novice: Snatch, 65/45
Sector
2:
60 Shoulder to Overhead
Upper: 135/95
Open: 95/65
Novice: 65/45
60 Shoulder to Overhead
Upper: 135/95
Open: 95/65
Novice: 65/45
Sector
3:
90 Deadlift
Upper: 135/95
Open: 95/65
Novice: 65/45
90 Deadlift
Upper: 135/95
Open: 95/65
Novice: 65/45
Verity Strong’s placement: 1st
Verity
Strong is in 1st place overall after week 3. Our team did
really well on these wods, barbell movements are a strength of ours.
Here are a few
of my favorite photos from this week:
Just smiling away
Chipping away at the Hang Power Cleans (105#)
Overhead Squats (95#)
Our team captain, Vinny, briefing us before Wod 2
Weekly team photo. =)
Photo
credits: Phuong Nguyen
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