Author: Jade

WOD: 1) “CrossFit Total” Establish a 1RM Back Squat Establish a 1RM Strict Press Establish a 1RM Deadlift Extra Work: 2) Run: 1 Mile This should be a max effort/time trial. Look to find or establish a new 1 Mile Time. 3) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post weights of all of your lifts and any additional thoughts. If you did Extra Work post time and weights. Post Results/Thoughts To Comments

WOD: 1a) “Nancy”- 5 rounds AQAP: 400m Run 15 Overhead Squats 95/65 Rest Exactly 10 minutes 1b) “Helen”- 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Extra Work: 2) Triple-unders: 10 minutes Practice If you aren’t proficient in Double-unders focus on those. 3) Kettlebell Clean and Jerk: 3 x 5 Rest 90 seconds. Heavy as possible. 4) Farmers Walk: 400m Heavy as possible. Keep track of total time and number of drops. For results post time of each individual Met-con, and a total time including rest along with any scaling used. If you did Extra Work post weights, times, etc. Post Results/Thoughts To Comments    

WOD: 1) Clean and Jerk: 2 x 1 @ 60%, 2 x 1 @ 70%, 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90% These are full Squat and Split Jerks. Warm-up to 60% as deemed fit. Rest 60-90 seconds between working sets. 2) AQAP: 30 Cleans 225/155 60 Burpee Lateral Bar Hops 120 Double-unders Extra Work: 3) Axle Clean: 10 minutes Practice Spend 10 minutes practicing/establish a heavy clean with the axle. 4) Max Strict + Max Kipping HSPU: 3 sets Rest 2 minutes between sets. There should be no break or kick down between the transition from Strict to Kipping. 5) Hip Extension: 3 x 30 Rest 90 seconds between sets. For results post weights of each set of Clean and Jerk, and time to complete Met-con along with any scaling used. If you did…

WOD: 1) 15 minutes EMOTM: 0:00, 20 Double-unders, 0:30, Movement of Choice On the start of the minute perform 20 Double-unders. If you can’t complete 20 Double-unders within 20 seconds, then perform 20 seconds of Double-under practice. Your “Movement of Choice” should be something you struggle with. Rep range is 1-5, pick something you can maintain for all 15 sets. If the movement is weight baring, pick a weight you can maintain for all 15 sets. 2) 15 minute AMRAP: 10 Toes-to-bar 15 Ball Slams 40/30 20 Box Jumps 24/20 For results post movement used and load if applicable, along with Rounds and Reps completed in Met-con and any scaling used. Post Results/Thoughts To Comments  

WOD: 1) Overhead Squat: 5-3-2-1-1-1-1 You should use this as an opportunity to establish a heavy single. If you hit your heavy single on your first or second attempt, taper back down and finish with a couple other moderately heavy singles. Rest 90-120 seconds between sets. 2) 30-20-10 – AQAP: Handstand Push-ups Pull-ups Power Snatch 75/53 Extra Work: 3) Strict Chest-to-bar: 50 for time Ideally these should be done with a pronated grip, but if you must, use a supinated grip. 4) Hollow Rock: 8 x 20:10 5) Row: 3 x 1000m Rest 3 minutes between intervals. Hold fastest consistent time. For results post weights of all sets of Overhead Squats and time to complete Met-con along with any scaling used. If you did Extra Work post times, thoughts, etc. Post Results/Thoughts To Comments