Category: Competition

WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 5-8 Double Kettlebell Snatch Minutes 7-9 – 50ft/side Single Arm Dumbbell Front Rack Carry Pick weights/output that you can maintain for both cycles through. 2) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + 2 Snatch Push Press + Overhead Squat Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between reps 1 and 2. 3) Every 1:30 x 7 sets: Snatch Pull + 2 Snatches Continue to build loading from complex 1. Reset on the floor between all reps. 4) 4 sets of: 3 rounds of 15 Wall Balls 20/14 10 Toes-to-bar 5 Power Cleans 155/105 Rest 5 minutes between sets. This is a pacing piece. The goal here…

WOD: 1) Every 5:00 x 8 sets: 500m Row 100ft Dumbbell Farmers Carry 70/50 30 second Handstand Hold Work for consistent efforts/paces. 2) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 3) 2 Pause Back Squats + 3 Back Squats: Every 3:00 x 3 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 4) 10 minute AMRAP: 10 Bar Facing Burpees 15 Deadlifts 185/135 50 Double-unders Scale as needed. 5) Safety Bar Box Step-up: 4 sets of 8/side Rest 2-3 minutes between sets. Don’t alternate legs. Setup so your…

WOD: 1) 3 sets of: 500m Row 25 Chest-to-bar Pull-ups 12 Squat Snatch 175/125 – 9 @ 205/145 – 6 @ 245/165 Rest 5 minutes Scale as needed. 2) AQAP: 21 Thrusters 95/65 12 Muscle-ups 33 Burpee Box Jump Overs 24/20 12 Muscle-ups 21 Thrusters 95/65 Scale as needed. 3) 8 minute AMRAP: 100 Double-unders 50 Toes-to-bar 35 Dumbbell Power Cleans 50/35 Scale as needed. 4) 14 minute EMOTM: Odd – 1-5 Paralette HSPU + 1-2 Legless Rope Climbs Even – 100ft Double Kettlebell Overhead Carry Pick weights/output you can maintain for all 7 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) C2 Bike Erg – 10 sets of: 10 Calories Easy 10 Calories Easy>Moderate 10 Calories Moderate 10 Calories Moderate>Hard 10 Calories Hard This is one continuous piece. Program your computer for 10 x 50 Calories with No Rest so you can keep track of average paces and times. Be consistent across all 10 sets and make even jumps for each pace. For example, 800, 1000, 1200, 1400, 1600 for paces. 2) Every 1:30 x 7 sets: 2 Clean High-Pull + Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the High-Pulls. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Clean Pull + Halting Clean + Jerk Continue to build loading from Complex 1. Reset on the floor after the Clean Pull. Hold just below the knee for 3 seconds…

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…