Category: Competition

WOD: 1) Snatch: Max For Day Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Clean and Jerk: Max For Day Warm-up as needed. Rest as needed. Take as many attempts as needed. 3a) 7 minute AMRAP: 10 Power Cleans 165/113 50 Double-unders Rest 3 minutes 3b) 7 minute AMRAP: 5 Muscle-ups 10 Bar Facing Burpees Rest 3 minutes 3c) 7 minute AMRAP: 15 Power Snatch 165/113 Max Calories Rower If you’re planning to do this workout please come at either 8 AM and do it in the back or come at 10:30 AM. 4) Reverse Hyper: 3 sets of 20 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  

WOD: 1) Snatch: 2 sets of 1 @ 70%, 4 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Every 3 minutes for As Long As Possible: 2 rounds of… 10 Overhead Squats 95/65 10 Chest-to-bar Pull-ups Each 3 minute period the rep count goes up by 2, so 12, 14, 16, 18, etc. 3) Clean and Jerk: 2 sets of 1 @ 70%, 4 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 4) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 5) Snatch Push Press: 2 sets of 4  @ 87%, 2 sets of 3 @ 87% Warm-up as needed. Rest 90-120 seconds between sets. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results…

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) Back Squat: 5 sets of 3 @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Muscle Snatch: 2 sets of 3 @ 75%, 2 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) Clean and Jerk: 2 @ 75%, 4 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk. 4) Clean Deadlift: 5 sets of 4 @ 113% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 5) 20 minute EMOTM: Movement 1 5 Moderate Touch and Go Power Snatch Movement 2 10 Wall Balls 30/20 Start with an extremely comfortable loading on the Power Snatch, build up as deemed fit,…

* Mat is still out of town so Olympic class is cancelled for tonight. Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.   WOD: 2) Snatch: 2 sets of 1 @ 70%, 2 sets of 1 @ 75%, 2 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 3) Clean and Jerk: 2 sets of 1 @ 70%, 2 sets of 1 @ 75%, 2 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 4) 5 rounds AQAP: 15 Box Jump Overs 24/20 9 Strict Handstand Push-ups 3 Hang Power Cleans 225/155 Extra Work: 5) L-Sit: Accumulate 3 minutes Keep track of total time and…