Author: Jade

*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) Squat Snatch: 5 x 1 @ 80% of 1RM Warm-up as needed. Upon starting rest no more than 90 seconds between sets. 2) Clean and Jerk: 4 x 1 @ 80% of 1RM Warm-up as needed. Upon starting rest no more than 90 seconds between sets. 3) 12 minute AMRAP: 3 Power Cleans 205/135 5 Pull-ups 10 Push-ups 15 Air Squats Extra Work: 4) Kettlebell Single Leg Deadlift: 3 x 10/side Movement and balance is the key here. If comfortable go heavier than last week. Rest 90 seconds between sets. 5) GHD Sit-ups: 3 minutes Max Reps For results post weight for…

WOD: 1) 5 rounds AQAP: 15 Hang Power Cleans 135/95 25 Wall Balls 20/14 35 Double-unders Extra Work: 2) Muscle Snatch: 3 x 3 @ 75% of 1RM Rest 90 seconds between sets. 3) Squat Snatch: 5 x 1 @ 80% of 1RM Rest 90 seconds between sets. 4) Squat Clean and Jerk: 5 x 1 @ 80% of 1RM Rest 90 seconds between sets. 5) Strict Pull-ups: 2 x Max Reps Rest 2 minutes between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights and reps for given exercises. Post Results/Thoughts To Comments Remember to be conscious of where you Jerk from after Cleaning

WOD: 1) Squat Snatch: 3 x 1 @ 85%, 2 x 1 @ 90% of 1RM Squat Snatch Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets. 2) Squat Clean and Split Jerk: 3 x 1 @ 85%, 2 x 1 @ 90% of 1RM Clean and Jerk Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets. 3) 4 rounds AQAP: 3 Rope Climbs 15 feet 7 Power Snatches 135/95   Extra Work: 4) Kipping Handstand Push-up: 50 for time You must kip these regardless of whether or not you are more efficient with a Strict Handstand Push-up. 5) Hollow Position: Accumulate 3 minutes Keep track of number of attempts and total time. 6) Overhead Pistol Practice: 10 minutes Spend this time working on an Overhead Squat with a bar. For results post weight for Olympic…

WOD: 1) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Hollow Position 1 minute Rest If you can’t hold these positions for the entire 30 seconds pick a time that you can consistently hold. 2) 5 rounds for Total Rounds: 3 minute AMRAP – 1 minute Rest: 8 Toes-to-bar 8 Ball Slams 40/30 8/side Jumping Lunges For results post thoughts for part 1 and Rounds and Reps for part 2 along with any scaling used. Post Results/Thouhts To Comments The CrossFit Open is coming quick, there no reason each and everyone of you shouldn’t be signing up for it.  

WOD: 1) Power Snatch: 5 x 1 @ 75% of 1RM Squat Snatch Rest 90 seconds between sets. Warm-up as needed. 2) Power Clean and Jerk: 5 x 1 @ 75% of 1RM Rest 90 seconds between sets. Warm-up as needed. 3) AQAP: 100 Double-unders 50 Kettlebell Swings 53/35 25 Hand Release Push-ups 10 Hang Clean and Jerks 155/105 Hang Clean and Jerk can be either a Squat or Power Clean and any type of Shoulder-to-Overhead. Sub for Double-unders is 100 Single-unders and 50 Tuck Jumps. Extra Work: 4) Kettlebell Single Leg Deadlift: 3 x 10/side Rest 90 seconds between sets. Bells much touch the floor each rep. Important to not hinge entirely at the hip. 5) Hip Extension: 3 x 25 Rest 90 seconds between sets. Add weight as deemed fit. For results post weights for all your Olympic work along with time to complete Met-con and…