Category: Competition

WOD: 1) 3 rounds AQAP: 5 Power Snatch 135/95 2 Bar Facing Burpees 4 Power Snatch 155/105 4 Bar Facing Burpees 3 Power Snatch 165/115 6 Bar Facing Burpees 2 Power Snatch 175/125 8 Bar Facing Burpees 1 Power Snatch 185/135 10 Bar Facing Burpees Rest 5 minutes between rounds. Scale as needed. Ideally setup 5 bars to race through. 2) 3 rounds AQAP: 100 Double-unders 50ft Overhead Walking Lunge 185/135 5 Rope Climbs 15ft Scale as needed. 3) AQAP: 800m-400m-200m Run 21-15-9 Thrusters 115/75 15-12-9 Strict Handstand Push-ups Scale as needed. 4) AQAP: 1-2-3…8-9-10 Unbroken Toes-to-bar 1-2-3…8-9-10 Unbroken Chest-to-bar Pull-ups You must come off the bar after every set of each movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) C2 Bike – Ride Simulation: 0:00 – 10:00 – Easy @ Damper 3 10:00 – 50:00 – 1:30 Moderate Seated/:30 Hard Standing @ Damper 7 50:00 – 60:00 – Easy @ Damper 1 Have fun, it’s a hill climb. 2) Push Press + Jerk: 7 sets Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) Clean Pull + Power Clean + 2 Push Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull. 4) Clean Pull + Clean + 2 Front Squats: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull. 5) AQAP: 100 Wall Balls 30/20 50 Power Cleans 135/95 Scale as needed. 6) Double Kettlebell Front…

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: 1) Tall Jerk: 5 sets of 3 Rest 90-120 seconds between sets. Speed/technique drill, don’t worry much about loading. 2) Jerk: 4 sets of 2 Rest 2-3 minutes between sets. Keep lifts snappy and clean, don’t go super heavy. 3) 10 minute AMRAP: 1 Power Snatch  185/135 + 2 Hang Squat Snatch 185/135 + 3 Overhead Squats 185/135 Must be perform as a complex. Score is total complexes completed. Scale as needed, goal stimulus should be around 1 complex per minute or more. 4) Banded Deficit Sumo Deadlift: Heavy Single + 3×3 @ 85-90% Rest 2-3 minutes between sets. No more than 3 Heavy Single attempts. You choose the band tension. 5) Ring Handstand Push-ups: 10 minutes Practice Work on any facet of this movement. 6) Elevated Paralette Push-ups: 4 sets of 10 Ret 2-3 minutes between sets. Feet on a 24″ box. Add load as deemed fit….

WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – Handstand Walk Obstacles 3 – 5 Sandbag Over the Shoulder You choose reps and output you can maintain for all 5 sets. 2) Snatch High-Pull + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Snatch Pull + Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Complex 1. 4) Snatch Pull + Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Complex 2. 5) Every 8:00 x 5 sets: 400m Run 7 Muscle-ups 15 Power Snatch 95/65 Keep track of time and attempts to complete. 6) Strict Chest-to-bar Pull-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 7) Hand-Over-Hand Sled Pull: 5 x…