Category: Competition

WOD: 1) Snatch + Snatch Balance + Overhead Squat: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 2) Clean + Push Jerk + Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Back Squat: 5RM for Day, 10 @ 50% Warm-up as needed. Rest 2-3 minutes between sets. 4) Good Morning: 3 sets of 5 @ 20% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 5) 3 rounds AQAP: 1 mile Assault Bike 12 D-Ball Over the Shoulder 150/100 9 Muscle-ups Scale as needed. 6) 5 rounds AQAP: 15 Wall Balls 30/20 12 Power Snatch 75/55 9 Bar Facing Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed 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: 5 sets of 3 @ 70% Rest 2-3 minutes between sets. Drop and reset between reps. 3) Push Jerk: 5 sets of 3 @ 70% Rest 2-3 minutes between sets. 4) 5 Snatch Push Press + Pause Overhead Squat: 5 sets @ 70% 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) Single Leg Hip Thrust: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning not loading. 7) Belt Squat Machine: Every 1:00 x 5 sets – 10 Good Mornings + March Remained of the Minute Load with around 30-40% of your bodyweight. Session B: 1) Legless…

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: 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, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets.  3) Clean Pull off Riser: 5 @ 105%, 5 @ 110%, 5 @ 115% 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: 4 sets of 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 5) Romanian Deadlift: 3 sets of 5 @ 50% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent. 6) Kettlebell Single Leg Romanian Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on position over loading. Perform all reps on 1…

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, 95%, 90% 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, then hit your back-off sets. 3) Behind the Neck Push Press: 4 sets of 5 @ 70% 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: 5 sets of 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 5) Incline Single Arm Dumbbell Bench Press: 4 sets of 6/side Rest 2-3 minutes between sets. Perform all reps on…