Category: Sport

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WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets This is a continuation for your Snatches. Start at 60% of your 1RM. Build as heavy as deemed fit. 3) 21-15-9 – AQAP: Power Snatch 65/45 Pull-ups Extra Work: 4) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Load as heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=xmPSrcxHgRU

WOD: 1) Front Squat: 3 reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 4/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) 21-15-9 – AQAP: Squat Cleans 95/65 400m Run Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=gGSIQ0JQ5BM

* There will be no CrossFit Kids Class today. Sorry for the inconvenience. WOD: 1) 5 rounds AQAP: 400m Run 15 Pull-ups 12 Power Cleans 135/95 9 Front Squats 135/95 6 Shoulder-to-Overhead 135/95 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat…including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Masters Qualifier is next week, hoping to get some more of our amazing athletes back to the Games

WOD: 1) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reps should be done Touch and Go, no dropping the bar between reps. 2) Snatch Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. Add 5-10lbs from last week. 3) 5 rounds AQAP: 21 Wall Balls 20/14 12 Burpees 2 Rope Climbs 15ft Extra Work: 4) Banded Pull Throughs: 100 reps for time Break up however needed. Focus on positioning and stretch over speed. 5) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE