Category: Competition

WOD: 1) Power Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 30 Double-unders 20 Deadlifts 135/95 10 Chest-to-bar Pull-ups Extra Work: 4) 3-5 Strict HSPU + 5-10 Kipping HSPU: 7 sets Rest 2-3 minutes between sets. Pick reps you can maintain for all 7 sets. 5) Strict Toes-to-bar: 5 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Row: 5 x 1000m Rest 3 minutes between intervals. WOD: 2)Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 3) 3 rounds AQAP: 10 Power Cleans 155/105 20 Bar Facing Burpees 40 Air Squats Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. 4) 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

WOD: 1) 15 minute EMOTM: Minute 1 – 10 Power Cleans 185/135 Minute 2 – 10 Front Squat 185/135 Minute 3 – 10 Shoulder-to-Overhead 185/135 Minute 4 – 8 Power Cleans 205/145 Minute 5 – 8 Front Squat 205/145 Mintue 6 – 8 Shoudler-to-overhead 205/145 Minute 7 – 6 Power Cleans 225/155 Minute 8 – 6 Front Squats 225/155 Minute 9 – 6 Shoulder-to-Overhead 225/155 Minute 10 – 4 Power Cleans 245/165 Minute 11 – 4 Front Squats 245/165 Minute 12 – 4 Shoudler-to-Overhead 245/165 Minute 13 – 2 Power Cleans 265/185 Minute 14 – 2 Front Squats 265/185 Minute 15 – 2 Shoulder-to-Overhead 265/185 Everything is done from the floor. Squat Clean may be your first Front Squat. Scale loading as needed. 2) 3 rounds AQAP: 1000m Assault Bike 21 Overhead Squats 95/65 15 Chest-to-bar Pull-ups Rest as needed. 3) 10-8-6-4-2 – AQAP: Burpee Muscle-ups…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) “17.5” – 10 rounds AQAP: 9 Thrusters 95/65 35 Double-unders Rest as needed. 2) Front Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5-5lbs to last week. 3) Assault Bike: 30 minutes @ 1.5x Bodyweight Wattage This should be smooth consistent output and shouldn’t crush you. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. 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 –…