To figure out your starting weight for this monster, start with your 5RM and subtract 5lb from every workout you will be doing in the six-week period. complete as many reps in 20 seconds of….) Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. Comptrain Warm up 2 (No Measure) :30 Seconds each movement Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Air Squats Banded Air Squats. Phase #2 – 3 Weeks. 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk. By itself, it’s just a thick stone that sits on a rusty wheel. Rest as needed between sets. SQUAT CLEANS Vertical Forearms Vertical forearms in the squat clean refers to getting the elbows “high and outside” as the weight travels up the torso. 3-Position Power Clean. 11/05/2020 . IMO the squat clean is a necessary skill in CrossFit and is a very different movement from a power clean. CompTrain Home Gym 3/30/20; Comptrain Home WOD 3/18/20; CompTrain Home WOD 3/17/20; Comptrain 3/16/18; Comptrain … 3:00 amrap. Set 1: 50% Set 2: 55% Set 3: 60% Set 4-5: 60-65% Stamina Squats On the Minute x 12 (6 Rounds): Min 1 – 3 Front Squats Min 2 – 6 Back Squats. 3-2-1…GO . Rest 4:00. Partner/team workouts are a great way to push each other or train for competitions together. Start around 45-50% of 1RM Clean and Jerk and build to a heavy complex. Tempo Front Squat + Handstand Push-ups Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat Minute 2 – 5 Deficit Kipping Handstand Push-ups. Rest 4:00. "Power Steering" Teams of 3: 3 rounds for time: 45 Hang Power Cleans 60 Synchro Air Squats 60/45 Calorie Row *Thanks CompTrain for the awesome programming! Pain Train Log. 2. Hang Power Clean Build to a Heavy Triple 2. The Face Mask Insert You Didn’t Know You Needed! 11/04/2020 . COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN BUILD TO A HEAVY 3-POSITION POWER CLEAN METCON: "IHOP" 16:00 AMRAP 60 DOUBLE UNDERS 30/24 CALORIE ROW 15 … usually in CrossFit a squat clean is caught at the bottom of your squat, not caught at the top and ridden down. 15 box jump overs. As you become advanced, you may choose to pair a “slow” (squat, bench, etc.) I understand that #185 is a reasonably light squat clean for most male athletes, but you don't curl the bar when #95 power cleans are programmed. Heavy is relative for the day and should be a weight that athletes can still move well with. 2016 REGIONAL ATHLETES SESSION 1 1. 5 … And it gets better—every time you perform the 20 reps, you’re expected to add 5lbs to the bar. Search for: Recent Posts. Conditioning: ”4th Down” AMRAP 4 21/15 Calorie Row 21 KBS 24/16 21 Thrusters 35/25. You pick the height of the step-ups. 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk Complete complex without letting go of the bar Last completed: 8/8/18. 3 position power clean: High hang Mid hang Floor 2 sec pause in catch and at knee Up to 175# ——— 5x 30 du 5 power cleans 155# 7 bar facing burpees 1:00 rest 1:19 – 1:11 each round max power cleans (135#/95#) 3:00 rest. Built By CompTrain . I actually like this movement along with snatch. A grindstone isn’t a sexy piece of equipment. 3-Position Squat Clean Complex On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat. 3-Position Power Clean; Build to a Heavy Complex “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees; Building positioning on the power clean to start things off today. You do what ya want with it One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. m=15 / f=10 calorie bike/row. m=12 / f=9 calorie bike/row. Thursday // 12.10.2020 Rep 2 is from just below the knee. 3 Unbroken Sets: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean. What it can create on the other hand, is quite deadly. 5 Front Squats Skill/Strength Barbell Cycling. 1. We have three options for the workout: Slick // No rucksack. 3:00 amrap. At the top of the rep, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Power Clean + Front Squat (1RM= 120#) 60%/2+2 70# 65%/2+2 80# (70%/2+2)3 85# 2. Complexes do not need to be unbroken, however, let’s move with a purpose. Getting to this position means that the bar has stayed close to the body, which leads to a more efficient lift. Today’s strength work was 3 position squat clean. A full squat clean into the thruster is permitted if the bar is taken from the ground. Whether your goal is to push yourself to new heights on a personal level, compete in your first local competition or podium at the Games–if you’re trying to become the best version of yourself, CompTrain is for you. These partner/team workouts are designed to be done with two or more athletes working together to complete the workout. lift with a “fast” (snatch or clean… Barbell Warmup 5 Good mornings 5 Back Squats 5 Arm Rotations 5 Strict Press 5 Deadlifts. Ring Muscle-Ups. Comptrain complex this AM, 3 x position power clean into 3 push jerks. 3-Position Power Clean + Split Jerk "Tiger Blood" 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run; Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing a CFNE benchmark workout, “Tiger Blood.” The three positions are from the pockets, one inch above the knee, and the floor. You pick the height of the step-ups. Front Squat (1RM= 155#) 75%/3 115# 80%/1 125# 75%/3 115# 83%/1 127# 75%/3 115# 85%/1 130# 4. Olympic Technique 5 Sets: Snatch Deadlift to Knees Snatch Deadlift to Pockets Snatch Pull 2 Power Snatches. max power cleans (155#/105#) 3:00 rest. We have three options for the workout: Slick // No rucksack. THURSDAY // 11.5.2020 OPEN PREP Optional Active Recovery Day Optional Active Recovery 5 Rounds: 1 Minute Bike 1 Minute Reverse Lunges 1 Minute Row 1 Minute Kettlebell Swings (53 / 35 lb) 1 Minute Rest #icemancrossfit #comptrain #crossfit . 24 box jump overs (24"/20") m=18 / f=12 calorie bike/row. Download the all-new CompTrain App and start training smarter Get each day’s WOD for Free with our new app, or go PRO for exclusive features. 3 position pause Clean Pull + Tall clean straight into... 7 min EMOM 1 Squat Clean (start at 60% and add weight) • 5 min AMRAP 50/35 Calorie Row Buy-In Then Max Rounds of: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)(sc:95/65) Rest 3:00. 21 box jump overs. Conditioning “Chad 1000x” For Time: 1,000 Box Step-Ups. Doing 3 position is great because it allows me to really focus on form. Following the weightlifting piece is a short, Open-style metcon. 18 box jump overs. 3 sets of 8 reps; 5 sets of 10 reps, lighter weight (focus on speed) 12 sets of 2 on a running clock (:30, 1 minute, etc) EMOM or EOMOM sets; Short intervals (i.e. The grindstone creates weapons, and the sharpest of them all. Rep 3 is from the high hang which allows me to focus on being fast under the bar. Skip to content . Worked up to 100kg and ran out of time, would of liked to of seen if 110kg was there. 12 Minutes to build to a moderate-heavy 3 Position Squat Clean (Top Down, 1 Tall + 1 ATK + 1 Floor) *Start light, build to moderate to heavy 3 position clean *Complete 1 tall hang squat clean + 1 above the knee hang squat clean + 1 full squat clean from the floor then rest and add a little weight *Reset in between the ATK squat clean and full squat clean ; Then: 6 Rounds for time of. The hip crease must pass below the knees in the bottom position. Conditioning 10 rounds of: :20 Bike, :40 rest SESSION 2 1. STIMULUS Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex We’ll perform the Squat Clean version of this complex today (See Demo Video Further Down the Page) Build to a 1RM Hang Squat Clean #icemancrossfit #comptrain #crossfit . AMRAP 4 15/10 Calorie Row 15 KBS 24/16 15 Thrusters 42,5/30. Today we are building upon that by building up to a heavy single Hang Squat Snatch. WOD 14/11. Conditioning “Chad 1000x” For Time: 1,000 Box Step-Ups. 3. Hannah is ready for some heavy lifting! Some of these WODs allow partners to partition the work as needed while others require the work to be divided in a particular way. 3:00 amrap. Conditioning: ”Power Bar” AMRAP 12 9 Strict Pull-Ups 12 Hang Power Cleans 60/42,5 9 Strict Handstand Pushups 21 Deadlifts 60/42,5 . Halting Clean Deadlift (1RM= 180#) (75%/5)5 135# *To Power Position with 3 sec pause. OTM 2:00 x 6 Three position squat clean + front squat 135# ——— OTM x 12 Even: 1 tempo front squat (5 sec down) Odd: 5 hspu Squats up to 185 ——— OTM 4:00 x 4 9 cal assault bike 6 burpees 100m run w/ 60# med ball. max power cleans (115#/80#) 3:00 rest. From the ground rep one is completed in a full squat clean. Conditioning EMOMx10: Odd: 5 Thrusters (Climbing) Even: 200m Run. Gymnastics. CompTrain is for people who understand that mental toughness is the key to performing at an elite level, and are committed to getting better at it. Cleans 1RM Squat Clean 2. 1. On the 2:00 x 5 Sets: 3-Position Power Clean 3 Push Jerks. Front Squat 3-1-3-1-3-1. metcon: "come clean" 3:00 amrap. Front Squat 3-1-3-1-3-1. Front Squat 1RM Pause Squat – hold the bottom position for 3 seconds 3. comptrain class programming. Metcon (No Measure) Optional CompTrain WOD: 1:30 Easy Bike, 25% of Max Ring Muscle-ups 1:30 Easy Bike, 35% of Max Ring Muscle-ups 1:30 Easy Bike, 45% of Max Ring Muscle-ups 2:00 Easy Bike, 25% of Max Ring Muscle-ups 2:00 Easy Bike, … 3 Rounds NOT For Time: 15 Deadlifts (155/105#) 12 Hang Power Cleans 9 Front Squats 6 Jerks 3 Squat Clean Thrusters From @benbergeron @comptrain.co of course ‍♀️ Not for time because focusing on making it pretty & smooth I decided to do the rounds quickly and rest a little in between rounds. 3-Position Squat Clean Split Jerk *All 12 reps must be completed unbroken. CLASS WOD 1. Conditioning For time: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Power Cleans, 225/155 2. Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. Last week we worked to a heavy 3-Position Power Snatch. 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