Category: Competition

Pre Class: 1) Football Bar Bench Press Wide Grip: 6 x 65%, 6 @ 75%, 2×6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. 4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. Class: 5a) 3 rounds AQAP: 10 Power Snatch 135/95 20 Handstand Push-ups Rest 5 minutes 5b) 3 rounds AQAP: 20 Pull-ups 20 Power Cleans 115/75 20 Calories Rowed…

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. 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. 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. Class: 4) Back Squat: 6 @ 65%, 6 @ 75%, 2×6 @ 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 seconds between sets. 6) AQAP: 5-4-3-2-1 Squat Clean Thrusters 135/95 10-8-6-4-2 Toes-to-bar Post Class: 7) Hip Extension: 4 sets of 8 Hold the top of each repetition for a 3 second pause. Add load as able. Rest 90…

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…

* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Front Squat w/Chains – 120lbs: 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. 3) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 4) 20 minutes EMOTM: Odd, Muscle-ups, Even, Burpee Lateral Jump Over Box 24/20 Pick reps you can maintain over the course of all 10 sets. No more than 10 Burpees Over the Box, keep the Burpees to about 20 seconds of work, the focus should be on fast reps. 5) Strict…

* Progenex Order is being Placed Next Week. Get your Order in HERE! Pre Class: 1) Football Bar Bench Press Wide: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Push-ups: 3 sets of 15 Rest 90-120 seconds between sets. Add load if able. Class: 4) Power Snatch: 1 reps EMOTM x 12 minutes Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 5) Power Clean + Push Jerk: 1 rep Every 90 seconds x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Clean or Push Jerk, whichever of the two is lower. Build as heavy as deemed fit. 6) 9 minute AMRAP: 3…