Category: Competition

Pre Class: 1) Snatch: 4 sets of 2 @ 70% Rest 90-120 seconds between sets. Drop and reset between each rep. 2) Snatch Pulls: 3 sets of 5 @ 80% Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 3b) Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 3c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each…

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…

Pre Class: 1) Pause Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause for 3 seconds in the bottom. 2) Jerk: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. WOD: 3) 5 Push Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit. Pick a quantity of GHD  Sit-ups you can maintain and also finish with some time to recover before your next set of Push Press. Goal should be to have about 60 seconds of full recovery time. 4) 3 rounds AQAP: 30 Wall Balls 30/20 30 Pull-ups Extra Work: 5) Assault Bike: 5 x 100 Calories Rest 3 minutes between intervals. For results post detailed weights, reps, times, thoughts, etc. for…

Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 100ft Dog Sled Sprint Load the Dog Sled appropriately so it takes about 15-20 seconds to cover the 100ft. Pick a calorie output you can maintain for all 10 sets. WOD: 2) Power Snatch: 1 Rep Every 45 seconds for 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds AQAP: 20 Power Cleans 135/95 400m Run Extra Work: 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Pre Class: 1) Clean: 4 sets of 2 @ 70% Warm-up as needed. Drop the bar and reset between reps. All reps full squat. 2) Clean Pulls: 3 sets of 5 @ 80% Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15 4) Barbell Back Rack Lunge: 3 reps/side Every 2:00 for 5 sets Start at 35-45% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 12:30, 14:30, 16:30, 18:30, and 20:30 5) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 6) Reverse Hyper: 3 sets of 20 Rest 90-120…