Category: Competition

Pre Class: 1) Snatch: 5 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 5 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split.   WOD: 3) “Hawks”- AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Overhead Walking Lunges 45/25 100 Double-unders Remember why you do what you do, it could be for any number of different reasons, but one of those reasons should be because you can. Come in and hit a hard workout, whether you knew Ryan and are doing it for him, doing it for someone else, or doing it because you can, because you have the body and mind to make the opportunity happen. Extra Work: 4) Chest-to-bar Pull-ups: 50 for time Keep track…

WOD: 1) Snatch: 1 @ 70%, 1 @ 72%, 1 @ 74%, 1 @ 77%, 1 @ 74%, 1 @ 72% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 1 @ 70%, 1 @ 72%, 1 @ 74%, 1 @ 77%, 1 @ 74%, 1 @ 72% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. Drop and reset between the doubles. 3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 4) 20 minute AMRAP: 75 Bar Facing Burpees 50 Shoulder-to-Overhead 135/95 25 Muscle-ups Max Calories Rower Scale Muscle-ups appropriately so that you have at least 2 minutes to finish on the rower. If you plan to do this workout, please come to…

* The Open Is Coming HERE WOD: 1) Clean and Jerk: 3 sets of 1 @ 70-80% Warm-up as needed. Rest 90-120 seconds between sets. 2a) “15.1”- 9 minute AMRAP: 15 Toes-to-bar 10 Deadlifts 115/75 5 Power Snatch 115/75 Immediately into 2b) “15.1” – 6 minutes to: Establish a 1RM Clean and Jerk 3) Snatch: 6 sets of 1 @ 70% 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: 3 sets of 4  @ 85%, 2 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 6) Weighted Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 7) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 8) Reverse Hyper: 3 sets of 20 Rest 90-120…

* The Open Is Coming 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…

* The Open Is Coming HERE 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) Snatch: 3 sets of 2 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. All reps full Squat. 3) Clean and Jerk: 3 sets of 2 @ 70% 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) 40 minute EMOTM: Movement 1 8-15 Calories Assault Bike/Rower Movement 2 10 Box Jumps Overs 24/20 Movement 3 8-10 Bar Facing Burpees Movement 4 5 Cycled Push Jerk Pick reps you can maintain for movements for all 10 rounds. For the Push Jerk use a weight you would feel confident hitting 10 reps for. Overall this session…