Category: Competition

Pre Class: 1) Low Hang Snatch: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. Use straps if you need them/have them. 2) Low Hang Clean: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps.  WOD: 3) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 4) Back Squat: 5 reps Every 2 minutes for 5 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 5) 7 minute Up Ladder: 3 Squat Cleans 95/65 3 Burpee Lateral Bar Hops Then 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 6) Bar Muscle-ups: 10 minutes…

* Next Programming Cycle here. 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) AQAP: 50-40-30-20-10 Alternating Single Arm Dumbbell Snatch 70/50 5-4-3-2-1 Legless Rope Climbs 15ft Scale quantity of Legless Rope Climbs as deemed fit. 4) Chest-to-bar Pull-ups: 10 minutes EMOTM Pick a rep range/count you can maintain for all 10 minutes. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 6) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 7) Sled…

* Next Programming Cycle here. Pre Class: 1) Football Bar Bench Press Wide Grip: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minutes EMOTM: Odd, Strict Ring Dips, Even, Alternating Pistol Squats Pick reps ranges you can maintain for al 10 rounds. No more than 5 Pistols/side/round. 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) EMOTM for ALAP: 5 Power Cleans 135/95 10 Wall Balls 20/14 20 Double-unders 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

* Next Programming Cycle here. 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…

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Pause Back Squat: 7 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. No bounce. Pause in the hole for 3 seconds. 2) Push Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike/Row Movement 2 – 3-5/side Alternating Dumbbell Lunges 70/50 Movement 3 – 1-6 Muscle-ups Pick reps that you can maintain for all 10 sets of each movement. 4) Strict Pull-ups Superset w/Landmine Row Neutral Grip: 4 sets of 5/4 sets of 15 Rest 2-3 minutes between supersets. Heavy as possible on each movement. Set the Rows up so you can get through 10-12 reps strict and then you a little “body english” to finish the last few. 5) Sled Drag:…