More Open Prep

15
Feb

More Open Prep

Hey, this Saturday, from 10-12, we’re hosting the CrossFit Total. Free for all members, just sign up on ZP and come lift some heavy shit. You’ll get to test your max squat, press, and deadlift. You’ll get 3 attempts at each lift. The first, you should be 100% sure you’ll make it. The second should be close to or at your old PR, and the third is a PR attempt. To help with the process, please have your numbers prepared before you come.

Back Squats x5
40-50-60%

50/40 cal Row
40 DB Cleans (50/35#)
30 Box Jumps (24/20”)
20 Pistols (or 40 air squats)
10 Muscle-ups (or 20 pull-ups/jumping pullups)

Lots of possible Open movements in here. Will we see pistols for the first time? Maybe.

Congrats to Del for joining the 500 Club!

28 Responses

  1. Back squats x5
    135-155-185#

    WOD Rx:
    2 MU at 15 min cap

    Kept clock running and did 3 more by 17:30 then did 5 MU progressions with feet on box

    Thanks Shane!

  2. Mario B.

    Back Squats x5
    40-50-60%
    #135-155-185

    50/40 cal Row (2:38)
    40 DB Cleans (50/35#) #50 (10-10-5-5-5-5) Was second guessing the # after the first 10.
    30 Box Jumps (24/20”) (steady)
    20 Pistols (or 40 air squats) ( steady, alternating with short rest)
    10 Muscle-ups (or 20 pull-ups/jumping pullups) pull-ups (10-5-3-2) PR of 10 in a row!, starting to figure the kipping out slowly…

    Thanks Shane
    Good Job 6/7 amers crew!

  3. Del

    Back Squats x5
    40-50-60%
    135-175-205
    50 cal Row
    40 DB Cleans (50#) 10 then 5s
    30 Box Jumps (24”)
    20 Pistols w 10# plate
    20 pull-ups

    11:30

    Thanks Shane!

  4. Back Squats x5
    40-50-60% = 35# – 45# – 55#

    40 cal Row
    40 DB Cleans (10#)
    30 Box Jumps (18” step ups)
    20 Pistols (40 air squats)
    10 Muscle-ups (jumping pullups)
    Time: 13:04
    Wow,that was tough.

  5. Laura

    Back Squats x5
    40-50-60%
    60-70-85#

    40 cal Row
    40 DB Cleans (20#)
    30 Box Jumps (20″)
    20 Pistols
    10 Muscle-ups (20 pullups)
    Time: 10:39

    Thanks Kevin!

  6. Amy hogan

    Back Squats x5
    40-50-60%
    70# – 90# – 105#

    40 cal Row
    40 DB Cleans (25#)
    30 Box Jumps (20”)
    20 Pistols (40 air squats)
    10 Muscle-ups (20 pull ups)

    Time: 14:40

  7. Blake

    Back Squats x5
    40-50-60%
    125 – 155 – 175

    WOD:
    — 40 Cal Row
    — 40 DB Cleans @ 35#
    — 30 Box Jumps @ 24″
    — 20 Pistols
    — 10 Muscle-ups

    Time: 13:05

    First time doing MUs since last October. Pistols were fine too.
    I was debating whether I should have went heavier but I think it might have snowballed my past the 15 min mark.

  8. Mario Richard

    Back Squats x5
    40-50-60%
    #125-155-185

    50/40 cal Row
    40 DB Cleans (50#) (all 5s…brutal)
    30 Box Jumps (24”)
    20 Pistols
    10 Muscle-ups (5-3-2)

    13:33 RX

    Thanks for the tips Shane!

  9. Samantha C

    Back Squats x5
    40-50-60%
    55- 75- 85#


    40 Cal Row
    40 DB Cleans (10#)
    30 Box Stepups (20″)
    40 Air Squats
    20 Ring Rows

    Time: 13:14

    That was a tough one. I thought it was going to take me forever to get through the cleans.

  10. Marcel

    OG

    50/40 cal Row
    40 DB Cleans — scaled 40#
    30 Box Jumps (24/20”) Step Ups
    20 Pistols — scaled 40 air squats
    10 Muscle-ups (or 20 pull-ups/jumping pullups) Scaled Pull Ups

    Time: 13:23

  11. Baukje

    Back Squats x5
    40-50-60%
    (55# – 65# – 75#)

    WOD
    40 cal Row
    40 DB Cleans (20#)
    30 Box Jumps (20”)
    40 air squats (to small box + 10# plate)
    20 jumping pullups

    Time: 11:17

  12. Derek

    Back Squats x5
    40-50-60%
    135-155-185

    50 cal Row
    40 DB Cleans (35#)
    30 Box Jumps (20”) might try to move up to 24″ box
    40 air squats
    20 jumping pullups

    Time :11:36

    Thanks Amanda!

  13. Shane Hayes

    Mobility in og
    Back Squats x 5
    185/225 / 275

    Wod rx’d
    11:32
    Db cleans were too slow, should have sucked it up and held on to the DB longer

    Thanks for the class Amanda !

  14. Rémi B

    OG

    Hang Power Cleans
    95×3
    135×3
    225×3
    235×2
    245×1
    245×1
    250×1 PR and finally I’ve reached King Kong weight!

    EMOM 10min
    30 doubles – great practice.

    Deadlift warmup:
    225-315-365-405

    King Kong @ 90%
    3 rounds of:

    1 x Deadlift 405
    2 x Ring MUs
    3 x Cleans (HPCs) 225
    4 x Kipped HSPUs

    9.19 – took my time, even failed my first two cleans. Looking forward to the real thing soon!!! #yearsinthemaking

  15. Remi F

    Back Squats x5
    40-50-60%
    90-115-135#

    50 cal Row
    40 DB Cleans (50/35#) @35#
    30 Box Jumps (24”)
    20 Pistols (or 40 air squats) did squats
    10 Muscle-ups (or 20 pull-ups/jumping pull-ups) did pull-ups.

    12:44

  16. Amanda

    wod scaled to 25# dumbbells (had 35#, Shane swapped them out after I did 5), and pullups instead of muscle-ups.

    Please oh please, don’t let 35# dumbbells cleans come up in the open.

  17. JeremyL

    Back Squats x 5
    185/225 / 275

    50 cal Row
    40 DB Cleans (50/35#) @25#
    30 Box Jumps (24”)
    20 Pistols (or 40 air squats) did 40 Air squats
    10 Muscle-ups (or 20 pull-ups/jumping pull-ups) worked on butterfly pull ups, sets of 5-5-5- 5 singles.

    Time was 12.54

    Thanks for the class Amanda !

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