Category: Competition

WOD: 1) Snatch: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 3) 20 minute EMOTM: Odd, 10 Wall Balls 30/20, Even, 30 Double-unders Adjust reps as needed, this shouldn’t be more than 20 seconds of work each round. 4a) 21-15-9 – AQAP: Shoulder-to-Overhead 135/95 Pull-ups Rest 5 minutes 4b) 15-12-9 – AQAP: Shoulder-to-Overhead 165/115 Chest-to-bar Pull-ups Rest 5 minutes 4c) 9-6-3 – AQAP: Shoulder-to-Overhead 205/135 Bar Muscle-ups 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 6) Good Morning:…

Pre Class: 1) Football Bar Bench Press Wide Grip: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minutes EMOTM: Odd, 1-10 Strict Pull-ups, Even, 200m Run Pick reps ranges you can maintain for al 10 rounds.  WOD: 3) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 4) Snatch Push Press: 3 sets of 7 Rest 2-3 minutes between sets. Heavy as possible. 5) 21-15-9 – AQAP: Power Cleans 165/115 Box Jump Overs 30/24 Extra Work: 6) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 7) 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

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) Pause Back Squat: 7 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Goal is more total poundage moved than last week. 2) Push Press: 5 reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 10-20 Calorie Row, Ski, Bike, 200m Run Movement 2 – 3 Heavy Thrusters from the Floor Movement 3 – 1-10 Toes-to-bar Thrusters start at a moderately heavy weight, ideally at least 135/95, and build as heavy as deemed fit. Pick reps/calories you can maintain for all 10 rounds for the other movements. 4) Pull-ups: 50 for time Keep track of total time and attempts to complete. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between drags. 6) Reverse Hyper: 4 sets of 15 Rest 90-120 seconds between sets. Heavy…

Pre Class: 1) Behind the Neck Jerk: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible. 2) 20 minute EMOTM: Odd, 1-5 Strict DeficitHSPU, Even 1 Heavy Sumo Deadlift Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. Deficit and rep range is up to you. WOD: 3) Hang Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat. Build as heavy as deemed fit. 4) Hang Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps. All reps full squat. Build as heavy as deemed fit. 5) 3 rounds AQAP: 30 Alternating Pistol Squats 9 Muscle-ups 5 Power Snatch…