Category: Competition

* Olympic Lifting class will be cancelled until after the CrossFit Games. WOD: 1) Back Squat: 7 sets of 1 Warm-up as needed. All reps at 85% of your 1RM or heavier. Rest 2-3 minutes between sets. 2) Push Jerk: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM Movement 1 – 200m Run Movement 2 – 1-10 Strict HSPU Movement 3 – 1-5/side Pistol Squats Pick reps you can maintain for all sets for the HSPU and Pistols. 4) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. These ideally should be full depth lowers. Lower yourself as slow as possible. If you can press back up in a strict fashion, then add a weight vest to make them more difficult…the goal is not to press out just…

* Olympic Lifting class will be cancelled until after the CrossFit Games. Pre Class: 1) Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 2) 20 minute EMOTM: Movement 1 – 1 Heavy Deadlift Movement 2 – 1-6 Muscle-ups Start around 75% of your 1RM for the Deadlift and Climb. Pick reps you can maintain on the Muscle-ups. WOD: 3) Power Snatch + Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all 20 sets. 4) Power Clean + Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all…

Pre Class: 1) Halting Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat. 2) Halting Clean: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat. WOD: 3) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Back Squat: 7 reps Every 2:30 for 4 sets Start at your last set of Front Squats. Build as heavy as deemed fit. 5) 5 rounds AQAP: 10 Power Cleans 135/95 10 Alternating Front Rack Lunges 135/95 10 Burpee Lateral Bar Hops Extra Work: 6) Hip Thrusts;…

WOD: 1) Snatch: Build to a Heavy Single Take 20 minutes to build to a heavy single. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Take 20 minutes to build to a heavy single. All reps full Squat and Split Jerk. 3) “Badger”- 3 rounds AQAP: 30 Squat Cleans 95/65 30 Pull-ups 800m Run 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Pre Class: 1) 20 minute EMOTM: Movement 1 – 3 Front Squats Movement 2 – 1-5 Muscle-ups For the Front Squats start at 60% and climb. For the Muscle-ups pick a rep count that you can sustain.   WOD: 2) Snatch: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “Randy” – AQAP: 75 Power Snatch 75/55 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Dumbbell Overhead Tricep Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments