Category: Competition

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Push Jerk (Snatch Grip BTN): 3 sets @ Light > Moderate Use this as Warm-up. Rest 90-120 seconds between sets. 2) Power Snatch: 3 @ 70%, 3 sets of 2 @ 75% Rest 2-3 minutes between sets. Drop and reset between reps. 3) Push Jerk: 3 @ 70%, 3 sets of 2 @ 75% Rest 2-3 minutes between sets. 4) 5 Snatch Push Press + Pause Overhead Squat: 1 set @ 70% of Snatch,  3 sets @ 75% of Snatch Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds. 5) Jumping Back Squat: 5 sets of 3 @ 20% Rest 90-120 seconds between sets. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 7) Belt Squat Machine: 100 Reps – No Load Goal is to work through…

*Winter Sniffels HERE **Winter 2018 Holiday Schedule 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 skill (like swimming or rowing), but the effort expended should…

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Use this as warm-up. Rest 90-120 seconds between sets. 2) 3-Position Clean (Floor, Knee, Mid-Thigh): Max for Day Warm-up as needed. Rest 2-3 minutes between sets.  3) Clean Pull off Riser: 5 @ 108%, 5 @ 113%, 5 @ 118% Warm-up as needed. Rest 2-3 minutes between sets. Use the same riser height you used Monday. Use straps if you need them/have them. 4) Front Squat: 3 @ 70%, 3 sets of 3 @ 73% Warm-up as needed. Rest 2-3 minutes between sets. 5) Romanian Deadlift: 3 sets of 5 @ 53% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent. 6) Single Leg Hip Extension: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on position/activation,…

*Winter Sniffels HERE WOD: Session A: 1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate Warm-up as needed. Rest 90-120 seconds between sets. 2) 2 Pause Jerk + Jerk: Max for Day Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build to a heavy set for the day. 3) Behind the Neck Push Press: 5 @ 70%, 3 sets of 5 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. Percentage off of your normal Push Press if you don’t know your BTN Push Press. Performed in your Jerk Grip. 4) Power Clean: 3 @ 70%, 3 sets of 3 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 5) Football Bar Wide Grip: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible….

WOD: Session A: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets. 2) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day. 3) Snatch Pull Off Riser (3-4″): 5 @ 108%, 5 @ 113%, 5 @ 118% Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them. 4) Back Squat: 1 @ 83%, 5 @ 73%, 1 @ 85%, 5 @ 75%, 1 @ 87%, 5 @ 77% Warm-up as needed. Rest 2-3 minutes between sets. 5) Jumping Back Squat: 5 sets of 3 @ 20% Warm-up as needed. Rest 90-120 seconds between sets. 6) Cable Pull Throughs: 3 sets of 30 Rest 90-120 seconds between sets. Heavy…