Category: Competition

WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1x (1 Power Clean + 1 Hang Squat Clean) Minute 2 – 2x (1 Power Clean + 1 Hang Squat Clean) Minutes 3 – 3x (1 Power Clean + 1 Hang Squat Clean) Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 3b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference past weeks for loading….

WOD: 1) 15 minute EMOTM: Minute 1 – 1 Power Snatch Minute 2 – 2 Power Snatches Minutes 3 – 3 Power Snatches Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Snatch Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3) 4 rounds AQAP: 21/15 Calories Assault Bike 7 Deadlifts 315/205 Scale as needed. 4) AQAP: 1 mile Run 10 Legless Rope Climbs 15ft 100 Overhead Squats 135/95 Scale as needed. 5) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean High-Pull + 1 Hang Muscle Clean + 1 Thruster w/5 second Hold Overhead Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Back Squat w/Bands: 7 sets of 3 Rest 2-3 minutes between sets. A little more tension than last week. Build to a max load. 3) Front Rack Reverse Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. 4) 3 rounds AQAP: 33 Kettlebell Swings 70/53…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. 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 –…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension. Add a small amount of band tension over last week. 2) Clean Grip Bench Press: 6 sets of 6 Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets. 3) 3…