Author: Jade

WOD: 1) Touch and Go Power Snatch: 5-5-5-5-5 Warm-up as needed then 5 heavy work sets. All 5 sets should be within 80% of whatever your heaviest working set for the day is. There should be no stopping on the floor, and ideally little pause or stop at the top and/or hang position. In addition focus on not dropping out wide, but maintaining the same stance you would Squat Snatch in. Rest 2-3 minutes between sets. What we are looking for, just 5 Snatches, not 3 2) 3 rounds AQAP:100 Double-under – Buy-in200m Run w/Slam Ball 40/3010/side Dumbbell Split Snatch 50/35 The Double-unders are a one time only to start the workout.You can carry the Slam Ball anyway you’d like. If at any point during the run the Slam Ball makes contact with the ground it is a 10 Burpee Penalty. For the Split Snatch…

WOD: 1) Bench Press: 5 sets of Max Reps at Bodyweight You must be able to do at least 5 reps at your Bodyweight. If you can’t scale down accordingly. If you can do more than 20 reps at your bodyweight scale up. Rest 3 minutes between sets.2) “Nasty Girls”- 3 rounds AQAP:50 Air Squats7 Muscle-ups10 Hang Power Cleans 135/95 Sub for Muscle-ups is 14 reps each of a bodyweight pulling motion and a pressing motion. Some of the original CrossFit ladies, and one of the original videos that has gotten many hooked on CrossFit…yeah strict Muscle-ups Extra Work: 3) AQAP: 150 Abmat Sit-ups 150 Abmat Sit-ups as quick as you can. Make sure you’re feet stay butterflied and there is no anchoring of the feet. For results post Weight and Reps for each set of Bench Press along with time to complete Met-con along…

WOD: 1) Touch and Go Power Clean and Push Jerk: 5-5-5-5-5 Warm-up appropriately then work through 5 Heavy sets of touch and go Power Clean and Push Jerk. There should not be extended pauses in any position. Check the below video for what we are looking for. Thing about how you’d like to do something in a Met-con. Go as heavy as possible. Rest 2-3 minutes between sets. A good example here 2) 5 rounds AQAP: 9 Deadlifts 275/185 11 Burpee Lateral Bar Hops 1 Rope Climb 20ft Extra Work: 3) Kettlebell Turkish Get-up: 3 sets of 3 reps/side Work as heavy as possible on these. They don’t need to be fast. Alternate sides every rep. One set is a total of 6 reps. Rest 90 seconds between sets. For results post weight of each set of Touch and Go Power Clean and Push Jerk,…

WOD: 1) Hatch Cycle – Week 8 – Day 1:Back Squat: 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80% Front Squat: 1×5 @ 60%, 3×5 @ 65% Warm-up appropriately, upon starting your first work set of Back Squats rest no more than 90 seconds between sets, including the transition between Back Squat and Front Squats.2) 12 minute AMRAP:12 Thrusters 95/6512 Toes-to-bar200m Run Extra Work: 3) Kipping Handstand Push-ups: 5 sets of Max Reps Rest 2 minutes between sets. These should start and end kipping. Use 2012 Regionals Standard of 2’x3′ box. No scaling range of motion, if you need to scale, scale the load of the movement.For results post weights of each set of Squats, and Rounds plus Reps for Met-con along with any scaling used. If you performed Extra Work post reps completed.Post results/thoughts to comments Do you want…

WOD: 1) 6 minute AMRAP:400m Run – Buy-inThen AMRAP10 Hand Release Push-ups15 Ball Slams 40/3020 Alternating Overhead Lunges 45/25 Rest Exactly 2 minutes 2) 5 minute AMRAP: 400m Run – Buy-in Then AMRAP 10 Hand Release Push-ups 15 Ball Slams 40/30 20 Alternating Overhead Lunges 45/25 Rest Exactly 1 minute 30 seconds 3) 4 minute AMRAP: 400m Run – Buy-in Then AMRAP 10 Hand Release Push-ups 15 Ball Slams 40/30 20 Alternating Overhead Lunges 45/25 Rest Exactly 1 minute 4) 3 minute AMRAP: 400m Run – Buy-in Then AMRAP 10 Hand Release Push-ups 15 Ball Slams 40/30 20 Alternating Overhead Lunges 45/25 Extra Work: 5) Hollow Rock/Superman: Alternating Tabatta Do 8 rounds total of alternating Tabatta of Hollow Rock and Superman. This is 4, 20 second cycles of each movement. For results post total reps for the entire workout, in addition post reps for each individual AMRAP. Post thoughts/comments about…