Category: Competition

WOD: 1) AQAP: 12 Squat Clean Thrusters 135/95 50ft Handstand Walk 9 Squat Clean Thrusters 185/135 50ft Handstand Walk 6 Squat Clean Thrusters 225/155 50ft Handstand Walk 3 Squat Clean Thrusters 265/175 Scale as needed. 2) AQAP: 60 Calories Row 50 Toes-to-bar 40 Alternating Dumbbell Snatch 50/35 30 Bar Facing Burpees 20 Muscle-ups No stepping up on the Burpees, must be a two footed jump back up. 3) 7 minute AMRAP: 15 Overhead Squats 95/65 30 Double-unders Make sure you’re hitting full hip extension on all reps. 4) 14 minute EMOTM: Odd – 1-3 Rope Climbs 15ft Even – 1-10 Strict Handstand Push-ups Pick reps/output that you can maintain for all 7 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Assault Bike: 10 minute Max Calorie Test 3 minutes Easy 3 minutes Easy/:10 @ 1.5x Bodyweight Wattage EMOTM 3 minutes Easy/:10 @ 2x Bodyweight Wattage EMOTM 3 minutes Easy/:20 @ Goal Test Wattage EMOTM 3 minutes East Rest as Needed 10 minutes Max Calories Use the first piece as a Warm-up and an opportunity to gauge wattage. 2) Every 1:30 x 7 sets: 2 Muscle Clean + Push Press + Push Jerk Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between Muscle Cleans. 3) Every 1:30 x 7 sets: Clean Pull + Low Hang Clean + Jerk Continue to build loading from Part 1. 4) Halting Jerk: 4 sets of 2 Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds. 5) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes…

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) Bench Press – Every 2:30: 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 60-70% 4 @ 70-80% 2×4 @ 75-85% Pick weights based on feel. 3) Deadlift: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Pick weights based on feel. Rest as needed between sets. 4) 3 Power Snatch + 3 Hang Power Snatch: Every 3:00 x 6 sets Only work as heavy as you can perform Touch and Go/Cycled. 5) Every 4:00 x 7 sets: 250m Row 50ft Handstand Walk 10 Kipping Handstand Push-ups Scale as needed. Efforts shouldn’t take much longer than 2 minutes, looking for equal work-to-rest, or more rest than work. 6) Weighted Parallete Push-up: 4 sets of 8 Rest 2-3 minutes between sets. Heavy as possible….

WOD: 1) 18 minute EMTOM: Minutes 1-3 – 40 seconds Ski/Bike/Row Minutes 4-6 – 7 Double Kettlebell Snatch Minutes 7-9 – 1-2 Legless Rope Climbs 15ft Use this as a warm-up get things moving and work on skills. 2) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and work on positioning. 3) Every 1:30 x 7 sets: Snatch Pull + Low Hang Snatch + Overhead Squat Continue to build loading from Part 1. Build as heavy as deemed fit. 4) Every 6:00 x 5 sets: 21 Overhead Squats 75/55 12 Chest-to-bar Pull-ups 15 Power Snatch 75/55 30 Double-unders 9 Thrusters 75/55 9 Bar Facing Burpees Keep track of time and attempts to complete each round. 5) 14 minute EMOTM: Odd – 1-5 Bar Muscle-ups…