Category: Competition

WOD: 1) AQAP: 10-8-6-4-2 Clean and Jerk 225/155 5-4-3-2-1 Snatch 225/155 Lifts are anyway, anyhow. 2) “Regionals 17.1” – AQAP: 1200m True Form Run Then…12 rounds of… 4 Strict Handstand Push-ups 8 Chest-to-bar Pull-ups 12 Air Squats Wear a weight vest 20/14 3) “Regionals 17.2” – 21-15-9 – AQAP: Alternating Dumbbell Snatch 80/55 Ring Dips Snatches are anyway/anyhow. 4) AQAP: 10 Legless Rope Climbs Scale as needed to get a conditioning stimulus. 5) Sled Drag: 400m Light. Use this to walk out your legs. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) 5 sets: 1000m Assault Bike 500m Ski Erg 400m Run Rest 3 minutes between sets. Record time to complete each set. WOD:  2) Hang Snatch + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Hang Clean + Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) 3 rounds AQAP: 400m Run 30 Wall Balls 30/20 20 Toes-to-bar Extra Work: 5) D-Ball Bear Hug Bulgarian Split Squat: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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) Push Jerk: 5 Reps Every 2:00 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal for this should be to work only as heavy as you can cycle the barbell. 2) Thruster: Establish a 10RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Perform from the floor. 3) 3 Clean Pull + 2 Power Shrug: 3 sets @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Reset between each Clean Pull. Use straps if you need them/have them. 4) 3 rounds of: 21 Hang Squat Cleans 155/105 – 185/135 – 225/155 15 Power Cleans 155/105 – 185/135 – 225/155 9 Squat Cleans 155/105 – 185/135 – 225/155 Rest 10 minutes between rounds. 5) 4 rounds of: 10 D-Ball Over the Shoulder 150/100 15 Kipping Handstand Push-ups 20 Box Jump…

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calorie Ski Erg Even – 50m Double Kettlebell Overhead Carry Pick loading and reps that you can maintain for all 10 rounds. WOD: 2) Halting Power Snatch: 7 sets of 2. Warm-up as needed. Start around 60-70% of your 1RM Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. Drop and reset between reps. 3) 2 Halting Power Clean + Jerk: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. Drop and reset between reps. 4) 21-15-9 – AQAP: Chest-to-bar Pull-ups Hang Power Snatch 95/65 75 Double-unders Extra Work: 5) Peg Board: 4 sets of 3 Rest 3 minutes between sets. Goal on getting each set done as fast…