Category: Competition

* CrossFit Games “Week” Schedule HERE Pre Class: 1) Pause Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. 2) 2 Jerk Dips + 1 Halting Jerk: Every 90 seconds for 15 sets Warm-up as needed. Start around 60% of your 1RM Jerk. Hold the bottom of the dip on the Jerk for 3 seconds. Build as heavy as deemed fit. WOD: 3) 5 Bench Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench 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 Bench Press. Goal should be to have about 60 seconds of full recovery time. 4) AQAP: 50 Wall Balls 30/20…

* CrossFit Games “Week” Schedule HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike/Row Movement 2 – 1-5 Heavy Stone/D-Ball Choose reps and weights you can maintain for the duration of the work. WOD: 2) 3 Touch and Go Power Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 3) 3 Touch and Go Power Clean + 1 Push Jerk: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 4) 12 minute AMRAP: 200m Run 10 Toes-to-bar 5 Power Cleans 185/125 Extra Work: 5) Strict Ring Muscle-up: 10 sets of 1-2 reps After each rep perform and additional Ring Dip….

* CrossFit Games “Week” Schedule HERE Pre Class: 1) 2-Stop Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause below the knee for 3 seconds, then above the knee for 3 seconds then complete the life. Drop the bar and reset between reps. 2) Clean Pulls: 5 @ 90%, 5 @ 95%, 5 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit. 4) Barbell Back Rack Lunge: 10 reps/side Every 3:00 for 3 sets Start at 25-35% of your 1RM Back Squat. Build as heavy as deemed fit. This should pick up at the end of your 4th Front Squat set. 5) 7 rounds AQAP: 25…

*Last Day to Buy TICKETS!!!… Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Snatch: Build to a Heavy Single Spend no more than 20 minutes working on this. Should be a full squat. 2) Clean and Jerk: Build to a Heavy Single Spend no more than 20 minutes working on this. Should be a full squat and split. 3a) 12-9-6 – AQAP: Squat Snatch 155/105 Muscle-up Rest 5 minutes 3b) 15-12-9 – AQAP: Power Snatch 115/75 Alternating Pistols Per Side Rest 5 minutes 3c) 21-15-9 – AQAP: Hang Power Snatch 75/53 400m Run 4) Sled Drag: 400m Moderate weight, should be able to move at a consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Last Day to Buy TICKETS!!!… Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th Pre Class: 1) 20 minute EMOTM: Movement 1 – 1-3/side Heavy Dumbbell Snathc Movement 2 – 10 Wall Balls 30/20 Pick reps and weights you can maintain for all 10 rounds WOD: 2) Back Squat: 1 Rep EMOTM x 20 sets Warm-up as needed. Start at 70% of your 1RM. Build as heavy as deemed fit. Goal is to have as many lifts as possible at 85% or higher. 3) AQAP: 100 Double-unders 30 Power Cleans 135/95 10 Rope Climbs 15ft 30 Power Cleans 135/95 100 Double-unders Extra Work: 4) Paralette Handstand Push-ups: 30 for time Goal is full deficit, but you pick the deficit accordingly to your abilities. Kip all reps. 5) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 6) Dumbbell…