Category: Competition

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 5 Dumbbell Man Makers 50/35 One Man Maker is a Push-up on the Dumbbells followed by a Squat Clean Thruster. Scale reps/weight as needed so you can get maintainable output for all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  3) Power Clean and Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  4) 10 minute AMRAP: 15 Wall Balls 20/14 12 Toes-to-bar 9 Power Snatch 95/65 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=7eJ_WNu4AfY

WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/23/16 for loading. 2) Back Rack Box Step-ups: 3/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 3 reps on one leg before switching. 3) 3 rounds AQAP: 75 Double-unders 50 Air Squats 25 Burpees Extra Work: 4) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 5) 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) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 rounds AQAP: 5 Muscle-ups 5 Overhead Squats 225/155 Rest 10 minutes 4) 3 rounds AQAP: 800m Run 30 Wall Balls 30/20 Rest 10 minutes 5) AQAP: 7 Legless Rope Climbs 15ft 150 Double-unders 14 Paralette Handstand Push-ups 1000m Assault Bike Paralette HSPU you choose the appropriate deficit and whether you want to kip or go strict. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 2) Back Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. WOD:  3) Power Snatch: 2 Reps T+G Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) Hang Muscle Snatch: 5 Reps Every 2:00 x 5 sets Perform this as a continuation of the Snatches starting at 10:00 on the clock. Build as heavy as deemed fit. Use straps if you need them/have them. 5) 21-15-9 – AQAP: Squat Cleans 115/75 Chest-to-bar Pull-ups Extra Work: 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. All 12 reps on 1 leg before the other. 7) Hip Extension: 4 sets of 10 Rest…

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…