Category: Competition

WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat and Split. 3) 10 rounds AQAP: 7 Sumo Deadlifts High-Pulls 95/65 7 Front Squats 95/65 7 Shoulder-to-Overhead 95/65 Extra Work: 4) 10-8-6-4-2 – AQAP: Strict Deficit Handstand Push-ups 3″ Box Jumps 40/30 Scale as needed. 5) Strict Pausing Chest-to-bar Pull-ups: 7 sets of 3 Rest 90-120 seconds between sets. 5 second pause at the bar. Use assistance as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Row – 5 rounds: 500m @ 2K Pace 1000m @ 115% of 2K Pace No rest between rounds. For pacing don’t make this more complicated than it needs to be. There will be lots of percentage based pacing over the coming months. For rowing, since we are working with time, improvement means a decrease in time, where as improvement in a squat for instance means an increase in load, apply the percentages the same way. If you’re asked to go faster than a 2K pace for example it will say a number like 97% as this is faster, it is less time. So for someone who rows a 2:00/500m average for there 2K, today’s piece for instance is 500m @ 2:00/ave, directly into 1000m @ 2:18/ave, and then repeat for 4 more rounds. This is a total of 7500m. WOD: 2) Back Squat: @ 0:00 –…

*Winter Sniffels Here WOD: 1) AQAP: 12-9-6 Hang Squat Cleans 225/155 24-18-12 Bar Facing Burpees Rest as needed. 2) “Open 14.4” – 14 minute AMRAP: 60 Calorie Row 50 Toes-to-bar 40 Wall Balls 20/14 30 Power Cleans 135/95 20 Muscle-ups Rest as needed. 3) 3 rounds AQAP: 1000m Assault Bike 20 Strict Handstand Push-ups 10 Alternating Dumbbell Snatch 100/70 Rest as needed. 4) Bar Dips: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 5) Pausing Chest-to-bar Pull-ups: 7 sets of 3 Rest 90-120 seconds between sets. Use assistance as needed. 6) Abmat Sit-ups: 100 for time Keep track of time and breaks to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Some additional good listening

*Winter Sniffels Here Pre Class: 1) Row: 15 x 250m @ 1K Pace Rest 2 minutes between sets. Don’t go faster, try and not go slower. 2) Halting Snatch + Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Halting Snatch pull just below the knee and hold for 3 seconds, then finish the lift. Both lifts full Squat. No dropping the bar between reps. Build as heavy as deemed fit. 3) Clean and Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Build as heavy as deemed fit. WOD: 4) Front Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 2 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps Warm-up as needed. Reference 10/7/16 for loading. Look…

*Winter Sniffels 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…