Author: Jade

1) Push Jerk: 5-5-5-5-5 Rest 2 minutes between sets. You should be looking to establish a 5RM. Upon establishing your 5RM, ensure you have hit, whether before or after establish the 5RM, a total of 4 sets at 80% or more of your 5RM. 2) 8 minute AMRAP: 1 Power Clean 245/165 1 Bar Muscle-up 2 Power Cleans 245/165 2 Bar Muscle-ups 3 Power Cleans 245/165 3 Bar Muscle-ups and so on until 8 minutes is up Extra Work: 3) Row: 3 x 1000m Rest 3 minutes between sets. Hold fastest consistent pace. For results post weight of all sets of Push Jerk, and total reps completed in Met-con along with any scaling used. If you did Extra Work post times. Post Results/Thoughts To Comment Congratulations to all of the athletes that competed down at Shoreline CrossFit this past weekend, they did an…

WOD: 1) 10 minutes EMOTM: 1 Squat Snatch@ 80% of 1RM on 0:00 and 0:30 For this piece we are really doing 2 Squat Snatches every minute, 1 on the 0:00 and 1 on the 0:30. Percentages aren’t a golden number for everybody. This weight should be relatively heavy, but not something you’re at risk of failing, but it should get difficult over the 10 minutes. 2) For Max Reps: 2 minute AMRAP: 10 Deadlifts 315/205 Max Handstand Push-up 2 minutes Rest 2 minute AMRAP: 10 Deadlifts 315/205 Max Box Jumps 24/20 2 minutes Rest 2 minute AMRAP: 10 Deadlifts 315/205 Max Toes-to-bar 2 minutes Rest 2 minute AMRAP: 10 Deadlifts 315/205 Max Burpees Extra Work: 3) Stiff Leg Deadlift: 3 x 15 Rest 90 seconds between sets. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. For results post weight…

WOD: 1) Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% Warm-up as needed. Rest 90 seconds between working sets. 2) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat 3) 10 minute AMRAP: 10 Overhead Squats 95/65 10 Pull-ups 4) Front Rack Bulgarian Split Squat: 3 x 5/side Heavy as possible. Rest 90 seconds. 5) Kettlebell Turkish Get-up: 3 x 3/side Rest 90 seconds between sets. Heavy as possible. Alternate arms each rep. For results post weights of all Squats and Rounds and Reps for Met-con along with any scaling used. If you did Extra Work post weights. Post Results/Thoughts To Comments

WOD: 1) “2012 Regionals WOD #2” – AQAP: 2000m Row 50 Alternating Pistol Squats 30 Hang Cleans 225/135 For this workout you must alternate Pistols, for a total of 25/side. If you fail one, you must repeat that side before moving on. Sub for Pistols is 100 Air Squats. Clean can be any type, Power, Squat, Split, or Muscle, when coming off the floor you must establish the Hang position before Cleaning the weight. The team version of the event…”Chaplin Valley” Extra Work: 2) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Weight and or assist as needed. 3) Bar Muscle-up: 10 minutes EMOTM Pick a rep number that you can maintain for the entire 10 minutes For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc. Post Results/Thoughts…

WOD: 1) 3-position Squat Snatch: 1-1-1-1-1 Warm-up as needed. Perform 5 sets of 3-position Snatch hitting a total of 15 Snatches. Rest 90-120 seconds between sets. Goal is to establish a heavy 3-position Snatch. 2) 3-position Squat Clean: 1-1-1-1-1 Warm-up as needed. Perform 5 sets of 3-position Clean hitting a total of 15 Cleans. Rest 90-120 seconds between sets. Goal is to establish a heavy 3-position Clean. 3) 9 minute AMRAP: 3 Front Squats 205/135 6 Handstand Push-ups 9 Chest-to-bar Pull-ups Extra Work: 4) Reverse Hyper: 3 x 15 Rest 90 seconds. Heavier than last time. 5) Barbell Roll Outs: 3 x 10 Rest 90 seconds between sets. For results post weights of all sets of Olympic Work along with Rounds and Reps completed in Met-con and any scaling used. If you did Extra Work post weights/thoughts. Post Results/Thoughts To Comments