2 rounds of:

10 Squats
5 Burpees
5 Pull-ups
5 Thrusters
100m Run


Using 75% your 1 rep max power clean & jerk, do 3 reps of Clean & Jerk every minute on the minute for 7 minutes

As many rounds as possible in 12 minutes of:

100 ft Overhead carry (135 lb./95 lb.)
3 Muscle ups
20 Kettlebell swings (53 lb./35 lb.)

(Subs will be given for muscle ups). Post clean and jerk loads and WOD time to comments.


I watched the Central East Region’s coverage of WOD#5 – the snatch ladder – last weekend. It started out great with one athlete who had great technique, hitting every lift (look for the guy in the green shirt). And then something happened….the guys would get to 215 lbs., and it became the sticking point.

Taking into account the amount of work that had been done prior to 215 lbs., including 4 very challenging WODs, not to mention snatching some heavy weight overhead, 215 became the make or break point. Guys that relied on their technique made the weight. Guys that tried to muscle the weight lost the lift, and if you watch the feed, you see two things happen: a) a slow turnover getting the weight overhead and b) getting soft in the bottom of the lift both caused a failed attempt. And, more often than not, the guy would get one more chance, trying with all the gas they had left in the tank to try and get it overhead, only to swing the bar out front and lose the lift again.

Make no mistake, 215 lb. is not easy period. And don’t misunderstand, I am not taking away anything from these guys – they are all phenomenal athletes. What really struck me though was the guys who made 215 and kept going. Their technique didn’t falter, and their last lift made looked just like their first lift. Watch Rich Froning move through the ladder and make 215 look easy. He made it all the way to 275, and his technique at the super heavy weights was the same as it was when he started at 155 lb.

Want to know what Rich Froning and an Olympic lifter have in common? They lift 135lb. exactly the same as they would lift 225 lb. (or in the case of Ilya Ilin, 423 lb.). The weight is irrelevant – TECHNIQUE DOES NOT FALTER.

Chase technique, and the weights will follow.

By the way, Ilya can clean and jerk a ton of weight. Dude is FAST. Watch him move 506lb. like it’s PVC pipe.

Post thoughts to comments.

Monday WOD, May 21, 2012

13 thoughts on “Monday WOD, May 21, 2012

  • May 20, 2012 at 7:25 pm

    Did the “HOPE” wod at X- Fit RL today – it is a killer!
    HOPE is FGB style Burpees, 75# snatch, 24″ box jumps, 75# thruster, Chest to Bar – three rounds

    My score 141 – Hodnett had the high score of 171

    Rudy & Rob had strong scores too

    X-Fit RL is a great underground box – I hear they are fielding a strong team for the LeanFit World Wide Games held at Firebase Apache this year

  • May 21, 2012 at 8:21 am

    Visited CrossFit La Jolla this morning.
    Warm up:
    4 rounds for time-
    10 OHS step ups (24″ box) using PVC
    5 decline pushups
    4 rounds for time-
    5 OHS (45/75)
    10 pullups
    300 m run

    9:36 Rx

    Tabata hollow rocks for fun afterwards!

  • May 21, 2012 at 10:38 am

    Gonna have to try regular grip muscle ups today. The wrists are still wrecked from last time

  • May 21, 2012 at 12:03 pm

    4 rounds + one carry

  • May 21, 2012 at 1:43 pm

    Damn son! 4 rds and a carry? I was at 3 rds and a carry. Thought I was doing alright.

  • May 21, 2012 at 2:43 pm

    Lahaina Crossfit Maui
    WOD: 10 RDS
    10 OHS (75/55)
    10 Burpee Box Jumps
    10 Toes2Bar
    KP: 26:41 RX
    Dab: 31:20 RX (5 T2B)
    Humidity was outrageous!

  • May 21, 2012 at 4:13 pm

    C&J: 135#
    WOD: 5 rounds RX.

  • May 21, 2012 at 5:31 pm

    SC: 205
    WC: 4+10KB

    CF in Maui. That can’t be too bad..

  • May 21, 2012 at 5:53 pm

    13:06 Leanfit. Crossfit Seven Fort Worth

  • May 21, 2012 at 6:10 pm

    Crossfit Waco:
    Giant Hawaiian style Pizza (in honor of Kelly and Dabney) gluten free; Coors Light pitcher

  • May 21, 2012 at 6:26 pm

    Pathetic today. Did 3 rds rx’ed-ish. Due to jacked wrists I tried to do regular grip muscle ups and they weren’t pretty. So I wasted lots of time trying to make those work. I’m confident I could have done much more otherwise

  • May 21, 2012 at 8:02 pm

    135 C&J

    3 rounds (subbed on muscle up)

  • May 21, 2012 at 8:05 pm

    135 CJ

    3 rounds

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