Category: Competition

WOD: 1) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Warm-up as needed. Build to approximately 80% of your 1RM. All reps full Squat and Split 2) “15.3”- 14 minute AMRAP: 7 Muscle-ups 50 Wall Balls 20/14 100 Double-unders 3) Back Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build to a heavy set of 5, your other 4 working sets should be within 80% of your heaviest of the day. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Dumbbell Overhead Tricep Curl: 4 sets of 10 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) Overhead Squat: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. These should be done in your Jerk grip. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Rowed Movement 2 – 1-10 Kipping Handstand Push-ups Movement 3 – 10 Box Jump Overs 24/20 Pick reps you can maintain for all 10 sets. Don’t kill yourself on this effort, keep it aerobic, heart rate shouldn’t go over 150. 4) Fat Grip Neutral Strict Pull-ups: 4 sets of 6-10 reps Rest 90-120 seconds between sets. Add load if able. 5) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. 6) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…

Pre Class: 1) Push Press: 5-5-3-3-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. WOD: 2) 15 minutes EMOTM: 1 Power Snatch Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. 3) 10 minutes EMOTM: 1 Power Clean + Push Jerk Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. This should be one continuous piece, going immediately from the Box Jumps into the Deadlifts. 4) AQAP: 15-12-9 Clean and Jerk 185/125 100-75-50 Double-unders Extra Work: 5) GHD Sit-ups: 8 rounds of :20/10 Record total reps completed. 6) Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. Keep them strict. 7) Row: 1-2-3-4-5-4-3-2-1 minutes Rest 1 minute between each interval. Row on Calories, max…

* Today is Paleo Benchmark day. All scores need to be put into the spreadsheet by the end of the day Wednesday for the Paleo Challenge. Top placements will be announced on Friday. Pre Class: 1) Halting Snatch: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat. 2) Jerk: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to. 3) Snatch Pull: 4 sets of 4 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.   WOD: 4) Front Squat: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as…