Crossfit Geelong

Regionals WOD 5

Posted on 18. May, 2012 by chris.

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Snatch Ladder with Double-unders

In this event, the athlete works his or her way through a series of stations with progressively heavier barbells. The athlete will begin outside the first station. At the call of “3-2-1 … Go!” he or she will have 50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second “reset” time, so the athlete rotates every minute.

At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. The athlete remains at that station until the call of “rotate,” at which point he or she will move to the next station and begin the double-unders. If the athlete does not successfully snatch the barbell within the 50 seconds, he or she does not advance to the next platform.

If the athlete fails a snatch, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders. The extra double-unders will be used to break ties for athletes who snatched the same weight. The athlete must attempt the snatch (after the 20 double-unders) before going for extra double-unders. The bar must at least pass above the knees to count as an attempt.

Women’s weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Men’s weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

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Regionals WOD 4

Posted on 17. May, 2012 by chris.

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For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

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Regionals WOD 3

Posted on 16. May, 2012 by chris.

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Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint

The athlete will begin standing in a designated area. At the call of “3-2-1 … Go!” the athlete may reach down and begin his or her 10 one-arm dumbbell snatches, alternating arms each repetition. After 10 complete repetitions (which includes touching the ground), he or she advances his or her dumbbell to the next station, places the dumbbell down with control, then sprints to the end of the floor and back to the dumbbell. If when advancing the dumbbell, the athlete drops the weight or does not place it down with control, they will be assessed a 1 burpee penalty before completing the sprint. The athlete then begins a second round of one-arm dumbbell snatches, alternating arms each repetition. After 10 repetitions, he or she advances the dumbbell to the next station, then sprints to the end of the floor and back to the dumbbell. The athlete does two more rounds following the same pattern. Each time the athlete completes 10 snatches, including touching the ground on the final snatch, he or she will advance the dumbbell with control before beginning the sprint.

When the athlete touches the dumbbell after finishing the fourth sprint, the workout is complete.

Time cap: 10 minutes