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Operator Ugly Test: Part 1

By Josh | In Today's Workout | on May 29, 2013

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Next Oly Class Saturday, June 1st

It is not too late to sign up for the current Oly Course. The next training session is this Saturday at 9:30am. If you want to drastically improve your lifting technique, add weight to your lifts, and make your CrossFit workouts more efficient come to the course on Saturday.  It’s five weeks of dedicated lifting with classes twice per week and proven to improve your lifting and performance. Class times will be at 5:30am and 5:30pm on Wednesdays, and 9:30am on Saturdays.

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Lidia WECT

Lidia B. being interviewed yesterday on WECT’s Carolina In The Morning. Click Here to watch watch Marcie’s interview.

 

 

Crossfit

Today we will start the Operator Ugly Test (OUT).  Designed by Rob Shaul of Military Athlete, the OUT is a combat readiness test for our Military. In its original configuration, the test is to be completed in 90-105 minutes, but due to time constraints, we will make it a two day event (today and tomorrow).

We chose Rob’s test as a gauge for fitness, not only because it tests all metabolic pathways, but because it is not ours.  In other words, we’re not using a test we designed, and therefore skewed in our favor, to test CFW’s programming and its efficacy.  We try to run this test two or three times per year so you can track your progress.

Warm up:

4 Rounds of…
10 Goblet Squats (25)
8 Push-ups
10 Sit-ups

“Ugly Operator” Part 1

Max Rep Bench Press (185/95)
rest 2 minutes
Max Rep Front Squat (185/115)
rest 2 Minutes
Max Rep Dead Stop Dead Lift in 1 min (225/135)
rest 2 min

4 Rounds of AMRAP of…
60 seconds of 25 meter Sprints
60 seconds rest

Click here for full explanations and standards

Wilmington Weightlifting Club

 Jerk – 75% x 2, 85% x 2, 90% x 1, 95% x 1
4 sets, 2 minutes rest between sets
A1   Good morning: 6-8
A2   Romanian DL: 6-8
A3   Push press: 6-8
Oly Class
Snatch – 2r x 5s
Clean and Jerk – 2r x 5s
OHS – 3r w/ 4sec pause at bottom x 5s
Weighted Pull-ups – 5r x 4s

2 Comments to "Operator Ugly Test: Part 1"

  • Patrick Artemisio says:

    May 29, 2013 at 9:08 pm -

    So looking forward to completing both parts of this test to see where I stand.

  • Meagan says:

    May 30, 2013 at 11:28 am -

    This a fun Workout and test. Come see how you compare to the standards.

    So excited for Marcie, Lidia, and CFW Team! Get Some~!

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