Big Dawg Comp #3

Yesterday was OPTs Big Dawg Competition #3, a fantastic test prepared by CJ Martin of Crossfit Invictus

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325/265 lb. Deadlift x 4 reps

Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then:

- Scaled to 305# DL and strict MU.

4 Rounds + 4 DL + 2 MU

Phase 2

As many rounds and reps as possible in 6 minutes of:

185/135 lb. Squat Clean x 6 reps

Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then:

Scaled to 145# Power Clean and 5" shy of Full ROM for HSPU

- 3 Rounds even

Phase 3

As many rounds and reps as possible in 8 minutes of:

Row 500 Meters

10 Chest-to-Bar Pull-Ups

10 Burpees

(Athletes will receive 1 point for every 100 meters rowed.)

- 2 Rounds + 152 Meters Rowed

I left and felt a little disappointed in the final phase.  Gamed a little too much and felt like I could've gone faster.  Sidenote: rower was on the opposite side of the gym, but no excuses.  

Great tester that confirmed suspicions - I need to improve my Oly Lifts!  So on top of OPTs programming I'm going to throw in some Cathletics Oly lift cycle 3 days a week.

Nik W