Author: Jade

WOD: 1) AQAP: 10, 9, 8…3, 2, 1 Front Squat 225/155 10, 20, 30…80, 90, 100 Double-unders Yes these are heavy Front Squats, and yes the bar comes from the floor, no using squat racks. Extra Work: 2) Bar Muscle-up: 30 for time 3) Farmers Walk: 400m for time Dumbbells or Kettlebells as heavy as poossible. Keep track of number of drops. 3) Reverse Hyper: 3 x 25 Rest 90 seconds between sets For results post time to complete Met-con along with any scaling used. If you did Extra work post weights, reps, etc. Post Results/Thoughts To Comments    

WOD: 1) “Open 13.1” – 17 minute AMRAP: 40 Burpees to 6″ Target 30 Snatches 75/45 30 Burpees to 6″ Target 30 Snatches 135/75 20 Burpees to 6″ Target 30 Snatches 165/100 10 Burpees to 6″ Target Max Snatches 210/120 For all those competing please familiarize yourself with the standards in the video…nothing out of the ordinary or things that we don’t already preach so you should all be comfortable with these standards. For results post Total Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=5u9zzwQ2zO4

WOD: 1) Thruster: 3-3-3-3-3 Establish a 3RM Thruster. In doing so ensure that you hit 4 other sets within 80% of your newly establish 3RM. This is a squatting movement first and foremost, so focus on the squat. 2) 12 minute AMRAP: 12 Sumo Deadlift High-pulls 95/65 12 Box Jumps 24/20 12 Goblet Squat 70/53 For results post weights of each set of Thrusters, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

*Friday Nights CrossFit Open Schedule – Click Here WOD: 1) Strict Press: 1-1-1-1-1-1-1 Use this as an opportunity to build up to a heavy single for today. This heavy single could be a PR, Match, or below. Whatever your heaviest weight is for today, make sure you have 6 other singles within 85% of that lift. 2) For Max Reps: 2 minutes to establish: Max Unbroken Set of Hang Power Cleans 185/123 2 minute AMRAP: Burpee Pull-ups 2 minutes to establish: Max Unbroken Set Power Clean 185/123 2 minute AMRAP: Burpee Box Jumps 24/20 2 minutes to establish: Max Unbroken Set of Hang Power Cleans 185/123 2 minute AMRAP: Burpees Extra Work: 3) Muscle-ups: 10 minutes EMOTM Pick a rep range that you can maintain for all 10 minutes 4) L-Sit: Reverse Tabatta – 8 x 10:20 Use Paralettes. 8 Cycles of 10 seconds of…

*Friday Nights CrossFit Open Schedule – Click Here WOD: 1) Squat Snatch: 25 minutes to build to a Heavy Snatch Use this time to build to a heavy Squat Snatch. This is a Heavy Snatch for today, this could mean a PR Match, a new PR, or 10-20% below your PR. There are no expectations of what Heavy is, Heavy is what you feel for today. 2) 15 minute AMRAP: 5 Power Snatch 155/105 15 Toes-to-bar 75 Double-unders Extra Work: 3) Sled Drag: 400m This should be done Westside Style, Heel-to-toe. Looking for a weight that you can move consistently for 400m, there shouldn’t be a lot of resting/pausing. Should be feeling this through your entire posterior chain. Weight as deemed fit. 4) Reverse Hyper: 3 x 15 Rest 90 seconds between sets. Heavy as possible. For results post heaviest Snatch, and Rounds and Reps completed in…