Category: Competition

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, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day, then two back-off sets. 3) Snatch Pull Off Riser (3-4″): 5 @ 105%, 5 @ 110%, 5 @ 115% 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 @ 80%, 5 @ 70%, 1 @ 82%, 5 @ 72%, 1 @ 84%, 5 @ 84% 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) Sled…

WOD: 1) Snatch: 2 sets of 3 @ 70% 3 sets of 2 @ 75% 4 sets of 1 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles. 2) Clean and Jerk: 2 sets of 3+1 @ 70% 3 sets of 2+1 @ 75% 4 sets of 1 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles. 3) Back Squat: 5 sets of 3 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. 4) Good Morning: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible, but focus on positioning first and foremost. 5) Strict Press: 3 sets of 8 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 6) 3 rounds AQAP: 30 Calorie Row 20 Hang Power Cleans 135/95 10 Bar Facing Burpees…

WOD: Session A: 1) Top of the Knee Hang Muscle Snatch: 5 sets of 3 Use this as Warm-up. Build to a moderately heavy load, but not a max effort. Rest 90-120 seconds between sets. 2) Power Snatch: 5 sets of 3 @ 70% Rest 2-3 minutes between sets. Drop and reset on the floor between each rep. 3) 5 Snatch Push Press + 1 Pause Overhead Squat: 5 sets @ 70% of Max Snatch Rest 2-3 minutes between sets. Pause in the bottom for 3-5 seconds on the OHS. 4) Belt Squat Marching: 5 minutes Use 30-40% of your bodyweight. Session B: 1) Muscle-ups: 3-7 Reps Every 2:00 x 6 sets Pick a rep count you can maintain in Unbroken Sets. If you don’t have a Muscle-up work on skills/drills/etc. 2) Paralette Push-ups: 4 sets of 15 Rest 2-3 minutes between sets. Focus on maximizing depth of the…

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 Cleans + Jerk: 4 sets @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between each clean. Performed as a % of your C+J max. 2) Clean Pull: 4 sets of 3 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Reset on the floor between each rep. Performed as a % of your Clean max. 3) Front Squat: 5 sets of 4 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as needed. Session B: 1) 7 sets of: 5 Strict Handstand Push-ups + 5 Kipping Handstand Push-ups Rest 2-3 minutes between sets. Build to a max deficit. If you can’t perform this without any deficit, scale…