Category: Competition

Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang. Use straps if you need them/have them. 2) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang. WOD: 3) Front Squat: 3 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as able. 4) Back Squat: 3 reps every 90 seconds for 7 sets Start your first set at your last set of Front Squats. Build as heavy as able. 5) “Annie” – 50-40-30-20-10 – AQAP: Double-unders Abmat Sit-ups Extra Work: 6) Face Pulls: 100 not for time Break up into as many sets as you need. Make sure these are…

WOD: 1) Snatch: Build to a Heavy Single Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this. 2) Clean and Jerk: Build to a Heavy Single Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this. 3) 20 minute EMOTM: Movement 1 – Handstand Walk Movement 2 – 30 Double-unders Double-under’s focus on speed and turn-over. Handstand Walk up to 50ft per minute. 4) 4 rounds AQAP: 400m Run 30 Burpee Lateral Bar Hops 20 Toes-to-bar 10 Clean and Jerks 155/105 5) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. Hold the 10 rep for static hold as long as possible. 6) 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 – 1-5 Bar Muscle-ups Movement 2 – 50m Farmers Carry Pick reps you can maintain for the Bar Muscle-ups. Heavy as possible on the Farmers Carry. 2) Football Bar Bench Press Wide Grip: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. WOD: 3) Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 5) 7 minute Up Ladder: 3 Overhead Squats 155/105 3 Handstand Push-ups Extra Work: 6) V-Ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets. 7) Dumbbell Floor Press: 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

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…

WOD: 1) Tempo Back Squats: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Tempo is 4 seconds down 1 second up. Build as heavy as possible. 2) Thrusters: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike Movement 2 – 1-10 Chest-to-bar Pull-ups Movement 3 – 5 Cycled Push Jerk Pick reps you can maintain for Assault Bike and Chest-to-bar. For the Push Jerk start at a moderate weight and climb, only work as heavy as you can cycle. 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 7) Reverse Hyper: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For…