Category: Competition

* Mat Will be down in Boston this evening getting ready for the 15.1 announcement so there will be no Olympic Lifting class this evening. ** The Open Is Coming HERE 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. 2) Snatch Balance: 4 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. WOD: 3) Snatch: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 4) Clean and Jerk: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 5) 21-15-9 – AQAP: Strict Handstand Push-ups Wall Balls 30/20 Toes-to-bar Extra Work: 6) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete….

* The Open Is Coming HERE Pre Class: 1) Snatch: 3 sets of 2 @ 70%, 1 @ 75%, 2 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop the bar and reset between reps. 2) Clean and Jerk: 3 sets of 2 @ 70%, 1 @ 75%, 2 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. Drop the bar and reset between reps. WOD: 3) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 4) 10 minute AMRAP: 5 Thrusters 135/95 10 Chest-to-bar Pull-ups 20 Double-unders Extra Work: 5) Ring Rows: 4 sets of 8-10 reps Rest 90-120 seconds between sets. Add as load able. Keep it…

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Snatch: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%,  1 @ 82%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop and reset between the doubles. 2) Clean and Jerk: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%,  1 @ 82%, 1 @ 80% 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) “Open 14.4” – 14 minute AMRAP: 60 Calorie Row 50 Toes-to-bar 40 Wall Balls 20/14 (9ft Target for Women) 30 Power Cleans…

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE Pre Class: 1) 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. 2) Snatch: 3 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. WOD: 3) Snatch Pull (Deficit): 3 sets of 3 @ 95% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″ 4) Snatch Push Press: 3 sets of 3  @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 5) 4 rounds AQAP: 10 Power Snatch 135/95 10 Strict Handstand Push-ups Then… 100 Double-unders Extra Work: 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…

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** 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…