Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Lying Open/Close Book 5/side Kettlebell Romanian Deadlifts 5 Snatch Balance Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Snatch: Sets 1-3 – 1.1.1 @ 55-65% Sets 4-6 – 1.1 @ 65-75% Set 7 – 1 @ 80% Set 8 – 1 @ 85% Set 9-12 – 1 @ 85-90% Warm-up as needed. Goal is not to max out today, but to get a bunch of percentage work in. For the Triples and Doubles drop and reset between reps. 1c) 33:00 – 45:00 – 1-2-3…8-9-10 – AQAP: Dumbbell Devils Press 50/35 Dumbbell Front Squat 50/35 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minute Easy Warm-up B – 10 sets of – 20 seconds Max Effort –…

Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10/side Kettlebell/Dumbbell Serratus Punch Station 3 – 20-30 second Hollow Hold Station 4 – 5-10 Dumbbell Z-Press Increase intensity each round on the machine, and work to increase the loading on the Z-Press each set…starting light, higher reps, and building into a moderate load at lower reps by the 3rd cycle through. 1b) 17:00 – 24:00 – Every 1:00 x 7 sets: 3 “Speed” Strict Press Use a loading that is on the lighter side and focus on maximal speed on the way up on each rep. Focus should be on speed of the Barbell over the loading. 1c) 25:00 – 35:00 – Every 2:00 x 5 sets: 2 Split Jerks Start around 60% of your 1RM and build as heavy as deemed fit. If you’re…