Category: Competition

WOD: 1) “16.4”- 13 minute AMRAP: 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calories Rowed 55 Handstand Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! 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…

WOD:  1) Heaving Snatch Balance + Overhead Squat: 7 sets Warm-up as needed. Star around 60% of your 1RM OHS, build as heavy as deemed fit. Rest 90-120 seconds between sets. 2) Split Jerk w/Hold: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Hold the Split/Receiving Position for 10 seconds. 3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a fixed weight drill, DO NOT add weight over the course of the 12 sets. If you can’t move the bar fast at the prescribed percentages, scale down. Add 5% from last week. 4) AQAP: 50-40-30-20-10 Cals Assault Bike 10-8-6-4-2 Burpee Muscle-ups Scale as needed. If you don’t have an Assault Bike Run 1000-800-600-400-200m…

Pre Class: 1) 20 minute EMOTM: Odd – 5 Dumbbell Squat Clean Thrusters 50/35 + 30 Double-unders Even – 10 Toes-to-bar + 5 Burpee-to-target Scale reps/weights as needed to get maintainable output for all 10 rounds. If you fail a round take a minute off and then pick back up where you left off. WOD: 2) Snatch Pull + Low Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps. Low hang is below the knee. 3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3 Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Perform from the Blocks or Rack. 4) 10 minute AMRAP: 70 Wall Balls 20/14 50 Deadlifts 115/75 30 Shoulder-to-Overhead 115/75 Extra Work: 5) 10-9-8…3-2-1 – AQAP: Handstand Push-ups…

Pre Class: 1) Power Clean + Hang Power Clean: Establish a Heavy Complex Warm-up as needed. Rest as needed. Don’t spend more than 20 minutes or so. 2) Clean Pull w/Eccentric Lower: 3 sets of 3 @ 90%> Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Perform the pull then lower the bar to the floor at a count of 3 seconds. WOD: 3) Back Squat: Every 2:30 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat…