Category: Competition

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Pre Class: 1) Jerks: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Perform these from the Rack, no using blocks. Goal is heavier than last week. 2) Touch and Go Clean: 3 sets of 5 Warm-up as needed. Rest 3 minutes or as needed between sets. Build as heavy as possible. Goal is heavier than last week. 3) Clean Pulls: 3 sets of 3 @ 90%+ of 1RM Clean Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Goal is heavier than last week. Class: 4) Back Squat: 4 @ 75%, 3×4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets.  5) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM 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…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM WOD: 1) Front Squat w/Chains – 80lbs: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. There should be 60lbs of chain on each side. 2) Front Rack Holds: 3 sets of 30 seconds Rest 60 seconds between sets. Work at 100%+ of 1RM Jerk. Hold this in your Jerk Position, don’t slide back into a Front Squat hold with your hands. Goal is heavier than last week. 3) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week. 4) 20 minutes EMOTM: Odd, Muscle-ups, Even, 30 Double-unders Pick reps you can maintain for the Muscle-ups. Goal should be Unbroken Double-unders for all sets. If you have solid Double-unders then use this as an…

Pre Class: 1) Football Bar Bench Press Wide Grip: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 65%, 4 @ 75%, 2×4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 3) Ring Push-ups: 3 sets of 12 Rest 90-120 seconds between sets. Load as heavy as possible. Class: 4) Power Snatch: 1.1 Every 75 seconds for 10 sets Start at around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. This should be 1 Power Snatch, then drop the bar, and reset for your 2nd Power Snatch. No Touch and Go. 5) Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds x 8 sets Start at around 60% of your 1RM Power Clean or Push Jerk, whichever is lower of the two. Build as heavy as deemed fit. 6) 9 minute AMRAP:…

Pre Class: 1) 20 minute EMOTM: Odd, Toes-to-bar, Even, Pistol Squats Pick reps you can maintain for all 10 sets. No more than 10 Toes-to-bar and no more than 5 Pistol/Leg/Round. If you have really solid Pistols work on a variation, weighted, overhead, etc. 2) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Only build as heavy as you can maintain getting the bar up to your sternum. The goal for positioning should be shoulders back and in your toes at the top of the pull. Not looking for a “panda” pull. 3) Touch and Go Snatch: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes, or as needed between sets. Goal should be to hit a max effort set of 5, your other 2 sets should be as close to this…