Category: Competition

WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Squat Snatch + 2 Hang Power Snatch) Minute 2 – 2x (1 Squat Snatch + 2 Hang Power Snatch) Minute 3 – 3x (1 Squat Snatch + 2 Hang Power Snatch) 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 Snatch 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. 3) 5 rounds AQAP: 10 Front Rack Lunges 185/135 50ft Handstand Walk 250m Ski Erg Scale as needed. 4) AQAP: 400m Run 21 Ring Dips 12 Overhead Squats 135/95 200m Run…

WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Hang Clean High-Pull + 1 Hang Muscle Clean + 1 Front Squat + 1 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 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) 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 band tension, less bar weight. 3) Back Rack Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. 4) 4 rounds…

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th 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….

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th 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: 6 sets of 6 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Banded Bar Dip: 4 sets of 8 Rest 2-3 minutes between sets. Build to a max band tension. 4) AQAP: 1 mile Run 400m Sled Drag @ Bodyweight 400m Kettlebell Farmers Carry 70/53 400m D-Ball Bear Carry…

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Hang Snatch High-Pull + 1 Hang Muscle Snatch + 1 Snatch Balance + 1 Snatch Push Press Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) AQAP: 30 Muscle-ups Scale as needed. 3) 21-18-15-12 – AQAP: Power Snatch 95/65 Toes-to-bar Scale as needed. 4) Suitcase Farmers Carry: 6 sets of 50m/side…