Category: Competition

Pre Class: 1) 20 minute EMOTM: Odd – 600/500m Assault Bike Even – 1 Legless Rope Climb 15ft + 1 Rope Climb 15ft Scale as needed, pick output that you can maintain for all 10 rounds. WOD: 2) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. These are done as a drop and reset between reps. Build as heavy as deemed fit. 3) Snatch Push Press + 3 Overhead Squats: 4 sets Warm-up as needed. Rest 90-120 seconds between sets. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. 4) AQAP: 18-12-6 Alternating Dumbbell Snatch 100/70 36-24-12 Burpees Standard for the the DB Snatch is no dropping from Overhead. Extra Work: 5) 10 minute Up Ladder: 2 Strict Pull-ups 4 Push-ups Workout goes 2+4, 4+8, 6+12 and so on until 10 minutes is up. 6) Handstand…

Pre Class: 1) Hang Power Clean: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start at 70% of your 1RM. Build a heavy as deemed fit. Goal is to work on heaviest loading cycled, no pausing at the hang. 2) Clean Power Shrugs: 3 sets of 5 @ 110%> Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. Use straps if you need them/have them. WOD: 3) Pause Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 6/27/16 for loading. 4) Romanian Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as…

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) AQAP: 10 Squat Cleans 245/165 8 Squat Cleans 265/180 6 Squat Cleans 285/195 4 Squat Cleans 305/205 2 Squat Cleans 325/215 Scale as needed. 2) 3 rounds AQAP: 40 Calories Rowed 30 Wall Balls 30/20 20 Toes-to-bar Rest 10 minutes 3) AQAP: 12-9-6 Muscle-ups 36-27-18 Box Jump Overs 24/20 Rest 10 minutes 4) AQAP: 50 Strict Handstand Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CrossFit Kids will be cancelled this Saturday the 23rd. Pre Class: 1) Banded Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Use a moderate amount of tension (if you’re following this programming in our gym use a red bands, blue bands if you’re in the high 400’s). Establish a heavy triple for the day. Pull from a dead stop each rep. Your 4 non-maximal sets should be done at 80% of the day’s max or heavier. WOD: 2) Front Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Front Rack Split Squats: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. Starting around 30-40% of your 1RM Front Squat and build as deemed fit. Perform all 5…

*CrossFit Kids will be cancelled this Saturday the 23rd. 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…