Category: Competition

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Halting Clean Deadlift + 1 Low Hang Muscle Clean + 2 Push Press 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 Halting Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Low Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Front Squat w/Bands: 7 sets of 3 Rest 2-3 minutes between sets. Moderate band tension. Build to a max loading. Add band tension from last week, goal is more…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE 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…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 10 sets: 2 Banded Speed Bench @ 50% + Moderate Band Tension This is fixed weight for all 10 sets at the prescribed load. Goal is bar speed, there should be ideally no speed change or deceleration on the bar. Focus on an aggressive lockout. Add a little band tension from last week, keep the bar weight exactly the same. 2) Push Press: 8 sets of 4 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 1) “Rozendaal” – AQAP: 51 Wall Balls 30/20 Then…10 rounds of… 7 Deadlifts 225/155 200m Run 18 Push-ups Then… 51 Wall Balls 30/20 We will be taking a break from our regularly scheduled programming today to remember one of our amazing members Eric Rozendaal who passed away…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session B: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Halting Snatch Deadlift 1 Low Hang Muscle Snatch + 1 Snatch Balance + 1 Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. Halt just below the knee for 2-3 seconds on the first rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Halting Snatch Pull + 1 Low Hang Snatch Pull + 1 Low Hang Power Snatch Continue to build loading from Part A. Halt just below the knee for 2-3 seconds on the first rep. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Low Hang Snatch Continue to build loading from Part B. 2) 7 sets of: 2-5 Strict Pull-ups…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean) Minute 2 – 2x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean) Minute 3 – 3x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit. 2) Low Hang Clean High-Pull: 3 sets of 5 Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week. 3a) 0:00 – 10:00 – Every…