Mar 1, 2012

030212 Friday

CrossFit Games WOD 12.2link for video

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

MASTERS BRACKET (AGE 55+)
Men's weights (45, 75, 100, 120)
Women's weights (35, 55, 75, 90)



Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes
Please be sure to watch the entire workout instruction video for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

**Don't forget that IMCF Team competitors must get their score validated by a Level 1 trainer and post their score on the CrossFit Games website**

Jamie Z's 0530 Class

Eva:
5 Rounds for Time
Run 800m
30x 2 Pood KB Swing
30x Pull-ups

48 comments:

Tiffany said...

Are any L1's going to be at the bubble in the afternoon tomorrow?

Rich M. said...

I will be there in the morning to judge for anyone who needs it.

Julie said...

Good luck everyone and ROCK it!!!

james said...

Mark Monroe - 4th in the FREAKING world right now after a huge 95 on todays WOD !!!!

Bridget said...

Mark was pretty awesome to watch! Great job Amy & Elizabeth this afternoon! GREAT motivation!!

Noah said...

I'll show up at 0630 to judge and then compete myself in a subsequent wave. Anyone else want to 3.2.1 around 0650-0700? Can stick around til 0815 afterwards if needed.

Amy said...

Tiffany, what time will you be at the bubble? I am hoping to make it there tomorrow afternoon for workout.

Tiffany said...

Amy - I can do whatever works best for you. Do you want to give me a call/text sometime when you know what time you'll be there? Thanks!

Ross said...

See you all early, blast this one.... Hoping to jump in a group between 630-700, need help with a lv1 grader please.....

Matt said...

If anyone needs a judge, I will be in around 0600.

Debbie said...

Amy and Mark awesome job, I wish I could have seen you guys gutting it out! Good luck everyone.
Debbie

scottnkelly9901 said...

IMCF Hohenfels:

42 reps as Rx'd (minus the LV1)

Breezed thru first 30x reps; 135lb is apparently my 2-rep max for snatch (failed on every 3rd rep)

james said...

60. 2 minutes trying at 165 without joy.

Ross said...

60 this morning under the watchful eye of Chris C... Great job this morning to everyone...

Greg M said...

33 x reps, I was on top of the world for those 3 lovely reps.

I tried all yesterday morning and late last night trying to improve my technique to get 135lbs, but failed on each attempt.

As I went through the first 30, I concentrated on improving my technique and listening to James's coaching. Plus, I was trying to keep up with Meg. Thanks James for being my coach and helping me get 3 reps at 135lbs. Thanks to Meg for motivating me yesterday and this morning to try and stay positive.

The display this morning of our community was awesome and the beasts of Rob, James, Chris, Wade, AF Steve, Mike and Adam were amazing to watch. Great job to everyone! I was not looking forward to this WOD, but now I am so glad I did it and pushed through my fears and climbed the Snatch Mountain. :)

Doug said...

30 for me. Could not pull off 135, think I've got a mental block!

Would recommend that anyone who doesn't have a 135 snatch add some intermediary reps in between 75 and 135, even though they don't count.

If I have a chance to go again, I'll add a 95 and 115 rep in there - the jump from 75 to 135 is huge, and I think it would help with form and the mental game.

Chris C. said...

60 UGLY reps for me. Wade was my grader.

Mike Anderson said...

61 Reps with Rich grading.

Thanks for the help yesterday and this morning, Elizabeth. It made all the difference.

I evaluated AF Steve and he nailed 67 reps.

Great energy in the bubble this morning.

Noah said...

A paltry 30 reps for me. You better watch out 135, I'm comin' for you!

Alex stared down 135 and then proceeded to put the hurt on it. Nice work, brother.

Ross, same to you. Great work on the snatch.

Mark Weaver said...

30.... same pain as others with the 135. Once I realized it wasn't happening (and wasting too many minutes), I put on 95 and did an extra 17 of non-counted reps.

Then I watched Alex make 135 look easy....

Alex E. said...

So after trying yesterday to snatch 135 to no avail I got 44 reps today. Super Excited!!!

I really think the difference was practicing my squat snatch at 75lbs. I did muscle snatches for the first 15 then did 3 x 5 sets of as a squat snatch. Then went to 135 and it happened. There was no way I was muscle snatching that so I think working the squat snatch muscle memory really helped. Just my two cents for those that were struggling to get 135 today. Also listen to Elizabeth coach...

Soraya said...

A lovely 30 reps for me. I agree with everyone else - great energy and teamwork in the gym this morning. Thank you to Matt for grading and Matt, Elizabeth and others for motivating me and coaching me to improve my form. The leap to that 2nd weight group was a little much for me, but I think for me part of it was mental. Great way to end the week.

Erin Anderson said...

37 Thanks for grading & tips Alex!

This is such a fun sport to watch!

Air Force Steve said...

67 for me. Thanks for the cheering section.

nutt said...

57 reps with 4 no reps is pretty big for me seeing how I've never even attempted to do 75 pound snatch before.

Meg was awesome as my coach and Debbie was a huge help.

Greg, Jacque did an amazing job, so happy for her!

Ed said...

51 reps for me. Huge thanks to Elizabeth for coaching and the rest of the morning crowd for moral support.

Jimmy S. said...

33 with the morning crew. Thanks for the motivation!

J.Gibson said...

Got a nice 50. I could not belive how much it took to get the 135 over head. Thanks for the motivation.

JGG

rob said...

I'm tracking that Mark, Steve, Mike, and Amy have all broken into the 3rd round of 30reps (with Mark into the AMRAP part of the WOD). Congratulations to you guys, and if I missed any one I apologize. Well done to all that have already completed. I graded Kim today who got cruised through the first 30 reps and then got a PR with her next lift! I got 60 reps and had a minute+ for 165lbs. I wasn't close to even one rep. What a great crowd this morning. I'll be gone next week and hope to find a place to do 12.3.

Jake78 said...

Forgot to post the other day!

29FEB12
10:28 (subbed the dips with GHDs)

01MAR12
Stretched out the shoulder was a good break

02MAR12
Was busy coaching folks on the snatch so I did a quick 10 minute AMRAP of 5 push ups, 10 sit ups, and 15 box jumps
Got 10 rounds
Might do the Snatch workout later today

Sincerely,
Jake

John R. said...

45 reps for me and Adam was my grader. I was amazed I could get 15 of those 135lb bad boys . Great job to everyone out there this morning. Motivation and intensity was definitely at an extreme high

John

Rich V. said...

warm up GHDs 20 laps

Mike D said...

Those 135s were stupid hard after all those reps.

42 total with 4 no reps.

Thanks to Luster and the afternoon bunch for the counting and motivation!

Also, Tiffany, I am L1 and I go pretty much everyday between 1130 and 1300. Happy to help anyone who wants it!

Paige said...

40 for me - L1 was Wade

Awesome job Alex with round 2 (considering neither of us got that far in practice)....I attempted your technique, but just couldn't make myself get underneath that heavier weight. I managed to muscle up a few with my ginormous arms.

Great job everyone attempting and conquering these crazy snatches!

Tiffany said...

A whopping 30 in 2:40...done. Amy was L1 grader. Thank you for the tips even though I wasn't a very good student.

I'm so glad we've got some strong chicks on our team to pull us weaklings through!

Jacob said...

46 reps with Matt as my L1. Why won't you drop under the weight??? Somehow busted a vein in my leg. For everyone who had a hard time with the 2nd weight...take heart. 60 (30) pounds is a relatively big jump. Thanks to everyone who cheered me on!

Julie said...

Amen Tiffany, but you are a Rock Star!!!

Jess said...

Nice effort everyone! I will be submitting my WOD 12.2 via video. Looking to get it done tomorrow at lunch and submit after my shift tomorrow night. After reading some of the comments I think I will try to squat snatch the second round to bump up my reps. Looking forwards to being in the bubble next week to complete 12.3!

Kay said...

Great job IMCF team on WOD 12.2! I sure wish I could have seen the great performances by EVERYONE today! I miss the IMCF spirit. Elizabeth - I really miss you! I won't do this WOD without out - that's why I didn't do it. HUGE kudos to all of you!

Jimmy S. said...

30 reps for Michele S. with Meg's morning class

Bridget said...

L1 LTC Mac
Reached my goal 60. Tried the #100 x 4 but couldn't get past shoulders..

Thank you LTC Mac, Elizabeth, Amy & Scott!

Greg M said...

Jacque got 40 reps, she was so excited. Thanks to Meg and the other athletes working out with Jacque, you guys rocked it today. I think Jacque is hooked line and sinker with CrossFit now, the games is turning her back into the athlete she always was.

Bridget said...

It was pretty awesome this afternoon watching Alicia hit 65. She is a compact BEAST! Elizabeth was her L1 coaching! Very cool experience!

Matt B. said...

Awesome to hear about everyone rocking it. I travelled to benning yesterday and read up CFJ on snatch technique. I usually do hang power snatch at low weight. To train the squat snatch, glassman and burgener recommend the snatch balance progressions. I think I'll add those on top of the burgener warmup.
My hotel had an awesome treadmill and nothing else, so I did double unders, dips (on patio furniture), and wall walks. i stayed up too late last night reading whole 30. Good site. Thanks again for the nutrition tips.

Meghan Smith said...

Jess, I'm pretty sure a group of us are getting together Sunday afternoon if you'd rather do that instead of video submission (assuming you are back here in town!!).

Jess said...

Pending approval of all reps from my video submission I made it through 60 reps...I had 5 sec left to try 100 # and got it as high as my waist. I tried again just to see if I could do it but had another fail. I think I could do it as a 1 rep max as long as I haven't done 60 reps before attempting it though!

Jess said...

Thanks Meghan- didn't see your comment til after I posted. I won't be back til Monday evening so video submission was my only option

Erin Anderson said...

Jess, impressive work!