| Qualification Totals for CMS | ||||||||
| Mens Weight Class | 56 | 62 | 69 | 77 | 85 | 94 | 105 | 105+ |
| Total (kg) | 175 | 195 | 220 | 240 | 85 | 265 | 275 | 280 |
| Womens Weight Class | 48 | 53 | 58 | 63 | 69 | 75 | 75+ | |
| Total (kg) | 110 | 120 | 130 | 140 | 150 | 155 | 160 | |
| Qualification Totals for Class 1 | ||||||||
| Mens Weight Class | 56 | 62 | 69 | 77 | 85 | 94 | 105 | 105+ |
| Total (kg) | 155 | 175 | 190 | 210 | 225 | 235 | 240 | 245 |
| Womens Weight Class | 48 | 53 | 58 | 63 | 69 | 75 | 75+ | |
| Total (kg) | 95 | 105 | 115 | 120 | 130 | 135 | 140 | |
| Qualification Totals for Class 2 | ||||||||||||||
| Mens Weight Class | 32 | 34 | 38 | 42 | 46 | 50 | 56 | 62 | 69 | 77 | 85 | 94 | 105 | 105+ |
| Total (kg) | 65 | 70 | 80 | 95 | 105 | 120 | 135 | 155 | 170 | 185 | 195 | 205 | 215 | 220 |
| Womens Weight Class | 32 | 36 | 40 | 44 | 48 | 53 | 58 | 63 | 69 | 75 | 75+ | |||
| Total (kg) | 55 | 65 | 75 | 80 | 85 | 95 | 105 | 110 | 115 | 120 | 125 | |||
| Qualification Totals for Class 3 | ||||||||||||||
| Mens Weight Class | 32 | 34 | 38 | 42 | 46 | 50 | 56 | 62 | 69 | 77 | 85 | 94 | 105 | 105+ |
| Total (kg) | 60 | 65 | 70 | 80 | 90 | 105 | 120 | 130 | 145 | 160 | 170 | 175 | 185 | 190 |
| Womens Weight Class | 32 | 36 | 40 | 44 | 48 | 53 | 58 | 63 | 69 | 75 | 75+ | |||
| Total (kg) | 50 | 55 | 65 | 70 | 80 | 85 | 90 | 95 | 100 | 110 | 115 | |||
MON March 03/13 – Comp – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch pull + hang power snatch 4(70%x2+1)
B. Jerk off block 4(70%x3)
C. Back squat 5(80%x5)**
D. Press 5(80%x5)**
E. Clean deadlift 5(100%x5)**
CLASS 1
A. Snatch balance 3(75%x3)
B. Snatch 4(75%x4)
B. Back squat 5(80%x5)**
C. Press 5(80%x5)**
D. Clean deadlift 5(110%x4)
CLASS 2
A. Snatch 4(75%x4)
B. Back squat 5(80%x5)**
C. Press 5(80%x5)**
D. Clean deadlift 4(110%x4)
CLASS 3
A. Snatch 4(75%x4)
B. Back squat 5(80%x5)**
C. Press 5(80%x5)**
D. Clean deadlift 4(110%x4)
TUES March 04/13 – Comp – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Muscle clean 2(60%x3)
B. Snatch 65%x3, 4(75%x3)
C. Clean 65%x3, 4(75%x3)
D. Paused rack jerks 3(70%x3)
CLASS 1
A. Snatch pull + hang power snatch 4(65%x2+2)
B. Power clean + push jerk 4(70%x2+2)
C. Paused rack jerks 4(75%x3)
CLASS 2
A. Snatch pull + hang power snatch 3(65%x2+2)
B. Power clean + push jerk 3(70%x2+2)
C. Paused rack jerks 4(75%x3)
CLASS 3
A. Snatch pull + hang power snatch 4(65%x2+2)
B. Power clean + push jerk 3(70%x2+2)
C. Paused rack jerks 4(75%x3)
WED March 05/13 – Comp – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Clean shrug+ power clean 4(65%x1+2)
B. Back squat 5(65%x5)
C. Press – 4×4 @ mondays load
D. Clean pulls 4(95%x3)
E. Clean deadlift – 4(120%x3)
CLASS 1
A. Clean 65-70%x4, 4(75%x4)
B. Back squat 5(67.5%x5)
C. Press 3(75%x5)
D. Clean deadlift – build to a heavy double**
CLASS 2
A. Clean 70%x4, 4(75%x4)
B. Back squat 4(67.5%x5)
C. Press 3(75%x5)
D. Clean deadlift – build to a heavy double**
CLASS 3
A. Clean 65-70%x4, 4(75%x4)
B. Back squat 4(67.5%x5)
C. Press 3(75%x5)
D. Clean deadlift – build to a heavy double**
THURS March 06/13 – Prep – Wk 1of4
REST DAY
FRI March 07/13 – Comp – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch balance 3(80%x2)
B. Snatch 70%x3, 4(80×3)
C. Paused front squat + paused jerk 3(70%2+1)
D. Bench press 4(80%x5)**
CLASS 1
A. Snatch 4(72.5%x4)
B. Clean and jerk 4(72.5%x4)
C. Back squat – build to 90%x5
D. Bench press 3(80%x5)**
CLASS 2
A. Snatch 4(72.5%x4)
B. Clean and jerk 3(72.5%x4)
C. Back squat – build to 87.5%x5
D. Bench press 3(80%x5)**
CLASS 3
A. Snatch 4(72.5%x4)
B. Clean and jerk 3(72.5%x4)
C. Back squat – build to 90%x5
D. Bench press 3(80%x5)**
SAT March 08/13 – Comp – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 70%x4, 3(75%x4)
B. Clean and jerk 70%x4, 3(75%x4)
C. Back squat – build to 90%x4
SUN March 09/13 – Comp Wk 1of4
REST DAY
