Category: Competition

WOD: 1) AQAP: 12 Clean and Jerk 225/155 36 Power Snatch 75/55 9 Clean and Jerk 225/155 27 Power Snatch 75/55 6 Clean and Jerk 225/155 18 Power Snatch 75/55 Setup two bars. Scale as needed. 2) AQAP: 1 mile Run 50 Dumbbell Shoulder-to-Overhead 50/35 25 Muscle-ups Scale as needed. 3) 3 rounds AQAP: 500m Ski Erg 30 Kettlebell Swings 70/53 10 Deficit Handstand Push-ups 8/6″ Scale as needed. 4) AQAP: 15 Legless Rope Climbs 15ft For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Run: 3 sets of – 3 minutes Easy, 2 minutes Moderate, 1 minute Hard No Rest between intervals. 1 minute Walk between sets. 3 sets of – 2 minutes Easy, 1 minute Moderate, 30 seconds Hard No Rest between intervals. 1 minute Walk between sets. 3 sets of – 1 minute Easy, 30 seconds Moderate, 15 seconds Hard No Rest between intervals. 1 minute Walk between sets. Workout courtesy of Chris Hinshaw. 2) Dead Stop Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. WOD: 3) Clean High-Pull + High-Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 4) High-Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1….

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) Jerk: 3-3-3-2-2 Warm-up as needed. Rest 2-3 minutes between sets. Perform from rack or blocks. Build as heavy as deemed fit. 2) Incline Bench Press: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Kettlebell Deadlift: 4 sets of 6 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Should be done T+G with Kettlebell in each Hand. 4) 60 minute AMRAP: 800m Run 3 Power Cleans 225/155 20 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20 5 Burpee Muscle-ups 100m Kettlebell Farmers Carry 53/35 Entire piece done at an Aerobic Pace. You should never be on the verge of failing or having to rest. Every round should be the same time. Scale movements/load appropriately so that there is no question in ability to perform the movement. 5) Single Arm Dumbbell…

Pre Class: 1) 18 minute EMOTM: Minutes 1-3 – 10-20 Calories Rowed Minutes 4-6 – 9 Kettlebell Deadlift + 6 Kettlebell Hang Clean + 3 Kettlebell Push Press 53/35 Minutes 7-9 – 100ft Sandbag Carry 200/150 Pick output you can maintain for all rounds. Perform the 9 minute EMOTM 2x through. WOD: 2) Snatch High-Pull + High-Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. 3) High-Hang Power Snatch + Snatch Push Press: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 5a) 3 rounds AQAP: 50 Double-unders 12 Chest-to-bar Pul-ups 6 Overhead Squats 155/105 Rest 5 minutes 5b) 2 rounds AQAP: 75 Double-unders 18 Chest-to-bar Pull-ups 9 Overhead Squats…