Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3/side Plate Flip 2/side Hip Air Plane With Band Around Knee 2 Clean Deadlift 2 Thruster All athletes can use a PVC Pipe or Barbell to warm-up. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Snatch Pull With Pause At Knee + 1 High Hang Power Snatch + 1 Behind the Neck Snatch Push Jerk + 1 Overhead Squat Warm-up as needed. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is meant to be a little lighter and more skill intensive. 1c) 19:00 – 31:00 – Every 1:30 x 8 sets: 1 Clean Pull With Pause At Knee + 1 High Hang Power Clean + 1 Thruster + 1 Jerk Start loading where you finish with your Snatch complexes. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is…

Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds of Single Leg Single-unders Station 2 – 1/side Kettlebell/Dumbbell Turkish Get Up Station 3 – 10 Pause Heels Elevated Glute Bridge Up Station 4 – 5/side Split Stance Good Mornings Take your time, hitting your positions, make sure you’re getting full range of motion and getting your body open and prepped. 1b) 12:00 – 24:30 – Every 2:30 x 5 sets: 1-5 Ring Muscle-up or Seated Banded Strict Muscle-up + 7 Bench Press  Pick and effort for the Muscle-up that you can maintain for all 5 sets. For the Bench Press start around 60% of your 1RM and build through each set as deemed fit. 1c) 24:30 – 34:30 – 10 minute AMRAP: 5 Dumbbell Man Makers 200m Run One Man Maker consists of Push-up, Plank Row Right/Left, Clean, and…