Author: Jade

WOD: 1) 30 minute AMRAP: 5 Hang Power Snatch 155/105 10 Box Jumps 30/24 15 Pull-ups Extra Work: 2) Muscle Snatch: 3 x 3 @ 75% of 1RM Rest 60-90 seconds between sets. 3) Snatch: 6 x 1 @ 80% of 1RM Rest 60-90 seconds between sets. 4) Clean and Jerk: 5 x 1 @ 80% of 1RM Rest 60-90 seconds between sets. 5) Strict Pull-ups: 3 sets of Max Reps Rest 2 minutes between sets. For results post Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights and reps for all movements. A video that has been posted before, goes over the differences of the two styles…we teach a High Bar Back Squat, check out the article HERE.

WOD: 1) Squat Snatch: 5 x 1 @ 85% of 1RM Warm-up as needed. Rest 60-90 seconds between sets. 2) Clean and Jerk: 4 x 1 @ 85% of 1RM Rest 60-90 seconds between sets. 3) AQAP: 100 Double-unders 25 Deadlifts 225/155 50 Kettlebell Swings 70/53 25 Deadlifts 225/155 100 Double-unders Extra Work: 4) Toes-through-Rings: 75 for time Toes must pass through rings, touching is not a rep. 5) Hip Extension: 3 x 15 Weight as needed. Rest 90 seconds between sets. 6) Kettlebell Turkish Get-up: 3 x 3/side Heavy as possible. Alternate arms each rep. Heavy as possible. For results post weights of Olympic movements and time to complete Met-con along with any scaling used. If you did Extra work post time and reps. Post Results/Thoughts To Comments

WOD: 1) Bench Press: 5-5-5-5-5 Rest 2-3 minutes between sets. Each set should be as heavy as possible. 2) 3 rounds AQAP: 5/side Kettlebell Turkish Get-up 53/35 10/side Kettlebell Goblet Rack Box Step-up 24/20 20 Ball Slams 40/30 Watch the whole video on the journal For results post weight for each set of Bench Press and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Power Snatch: 6 x 1 @ 75% of 1RM Squat Snatch Warm-up as needed. Rest 90 seconds between sets. 2) Power Clean and Jerk: 6 x 1 @ 75% of 1RM Clean and Jerk Warm-up as needed. Rest 90 seconds between sets. 3) 4 rounds AQAP: 7/side 1 Arm Dumbbell Push Press 70/50 11 Burpees You must complete all the Push Press on one arm before switching to the other arm. Extra Work: 4) Row: 3 x 1000m Rest 2 minutes between intervals. Maintain fastest consistent pace. For results post weights for Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post times of each row. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=WME8sZc3K_U Not CrossFit but a great and classic film

*Our 2nd Annual “Leave Your Inov-8’s At Home Party” is this weekend. If you haven’t purchased tickets already please do so soon. Ticket sales will close Wednesday night. Purchase them in the gym or at the link below. http://clients.mindbodyonline.com/ws.asp?studioid=20238&stype=-8 WOD: 1) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as deemed fit. Upon starting rest no more than 90 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest only 90 seconds between sets, including your transition from Back Squat to Front Squat. 3) 5 rounds AQAP: 5 Squat Clean Thrusters 135/95 10 Toes-to-bar Posted this before, but always a great video to watch 4) Bar Muscle-up: 10 minutes EMOTM Pick a number of reps that you can sustain. Scale with a band, or work a difficult Pull-up variation. 5)…