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WOD – Sunday, November 12, 2017

By dennis | In Classes | on November 11, 2017


We have an opportunity to bring Coach Tim Swords-Team Houston to Vintage for an Olympic Weightlifting Clinic. He offered to come and host a 3-hour clinic on either Saturday, December 16th at 3PM or Sunday, December 17th at 12PM. The cost will be $105 per person.

If you’re interested in attending, please let me know which day works best for you, or both and please comment if you prefer to do Snatch or Clean and Jerk in the clinic. Vote in the facebook poll here.

Last summer Coach Swords coached Sarah Robles to Team USA’s first weightlifting medal in 16 years. He has been running a non-profit gym out of his garage for decades training youth-adults.


Competition CrossFit

0:30 On / 0:30 Off
1: Power Clean 40-50%
2: Front Squat
3: Rest
4: Power Snatch 40-50%
5: Overhead Squat
6: Rest

* 3 Cycles, for Max Reps

For this piece we will be working on Cycle Speed. Specifically how quickly (and efficiently) can you move the Barbell to increase total number of reps in the 30s work period. *Speed is more important than loading.

7 min AMRAP
20 Ab Mat Sit-ups
10 Deadlifts
5 Hang Squat Clean Thruster

The Barbell remains light. Each of these movements should be quick and unbroken. Can you push the tempo for all 7 min? Keep a rhythm on the Squat Clean Thrusters?



10-8-6 reps of
Lateral Squats, alternating
Ring Rows
Bike Calories


15 minutes to complete 3 rounds for quality, not speed
Movement 1: Hollow rock hold on floor (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 2: Free headstand (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 3: Bar Tuck Pull to Invert, set of 5. (Beg: resting between reps allowed. Advanced: all five without touching the floor)

Rest as needed between movements and rounds

Movement Demos but different rep format: https://11-lvl3-pdl.vimeocdn.com/01/3950/4/119752490/336961988.mp4?expires=1510252917&token=0c92bcff4fff32bb16b55

Partner WOD

10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete’s choice of weight but stay at the same weight the whole time.

Score 1: Total Rowing Time
Score 2: Total Barbell Weight

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