Tag Archives: Crossfit

National Youth Champion to Compete for Team USA today, webcast!

Gwendolyn Rojas, of Risto Sports, will compete today for Team USA. She competed at her first Youth Nationals, ever, in June, where she won both the 11&under and 13&under 44kg weight classes.

Her total at Youth Nationals ranked her NUMBER 1 , overall, in the entire USA for 13&under girls.

Her coach, Ivan Rojas, of Risto Sports, was appointed the Coach of the 13&Under Girls National Team.

You can watch her win gold for Team USA, today, October 17, 2014, at 4PM EST at this link:

http://m.teamusa.org/USA-Weightlifting/LIVE

This is an International competition and is sanctioned by the IWF. IT is being held at the US Olympic Training Center in Colorado Springs, CO.

Watch LG snatching over bodyweight and winning Nationals

 

WOD for Olympic Weightlifting Week 12 Day 1

 

Week 12 Macrocycle I. Mesocycle III. Microcycle IV – Competition modeling or control test
Day 1 1.- Snatch 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
2.- C&J 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
3.- Back Squat 55%x5 60%x5 65%x4 70%x3 75%x3 80%x3 29 reps
85%x3
4.- Snatch pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 11 Day 2

Day 2 1.- P Snatch b knee 60%(2×4) 65%(2×3) 70%x3 75%(2×3) 26 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(2×3) 80%(2×3) 24 reps
3.- Back Squats 60%(2×5) 65%(2×5) 70%(2×5) 75%x4 80%x3 83%(2×3) 43 reps
4.- Snatch Pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 11 Day 1

Week 11 Macrocycle I. Mesocycle III. Microcycle III
Day 1 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- PCl+ PJ 65%(2×3) 70%(2×3) 75%(2×3) 78%(2×3) 24 reps
3.- Back squat 55%x5 60%x5 65%(2×5) 70%(2×3) 75%x3 80%x3 85%x3 35 reps
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 10 day 6

Day 6 1.- Snatch 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x2 25 reps
87%x1 70%x2 90%(2×1)
2.- C&J 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x3 25 reps
87%x2 70%x2 90%(2×1)
3.- Back Squats 87%x1 70%x2 90%(2×1) 32 reps
80%x3 85%x3 90%(2×2) 95%x1 100%x1
4.- Snatch Pull 90%(3×3) 93%(2×3) 15 reps
Obs High in Volume. 594 reps, 138 snatch, 149 C&J, 244 squats, 63 pulls

WOD for Olympic Weightlifting Week 10 Day 2

Day 2 1.- P Snatch b knee 60%(2×4) 65%(2×3) 70%x3 75%(2×3) 26 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(2×3) 80%(2×3) 24 reps
3.- Back Squats 60%(2×5) 65%(2×5) 70%(2×5) 75%x4 80%x3 83%(2×3) 43 reps
4.- Snatch Pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 10 Day 1

Week 10 Macrocycle I. Mesocycle III. Microcycle II
Day 1 1.- Power Snatch 60%(2×4) 65%(3×3) 70%x3 75%(2×3) 26 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(3×3) 80%(2×3) 27 reps
3.- Back Squats 60%(2×5) 65%(2×5) 70%(2×5) 75%(2×3) 80%x3 83%(2×3) 45 reps
4.- Snatch Pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 9 Day 5…Max out day!!!!!!!

Today we lift as much as possible. Tomorrow no lifting.

Day 5 1.- Snatch 65%x3 70%x3 75%x2 80%x2 85%x2 90%x2 Max out
95%x1 100%x1 105%x1 day
2.- C&J 65%x3 70%x3 75%x2 80%x2 85%x2 90%x2
95%x1 100%x1 105%x1
Day 6 Sauna, light jogg 10 minutes, body building exercises with light weights, stretching out.
Obs Microcycle of unloading. Reps 248. Snatch 75, C&J 72, squats 102