Category: Sport

WOD: 1) Squat Snatch: 6 x 1 @ 80% of 1RM Warm-up as needed. Rest 60-90 seconds between lifts. 2) Clean and Jerk: 6 x 1 @ 80% of 1RM Warm-up as needed. Rest 60-90 seconds between lifts. 3) For Max Reps: 3 minute AMRAP: 10 Power Cleans 225/155 Max Burpees Rest 90 seconds 3 minute AMRAP: 10 Power Cleans 225/155 Max Box Jumps 24/20 Rest 90 seconds 3 minute AMRAP: 10 Power Cleans 225/155 Max Burpee Over Box 24/20 Rest 90 seconds Extra Work: 4) Weighted Pull-up: 5 x 5 Rest 90 seconds between sets. Each set as heavy as possible. 5) Weighted Hip Extension: 3 x 10 Rest 90 seconds between sets. Each set as heavy as possible. For results post weight of all Olympic Work along with reps completed in Met-con along with any scaling used. For extra work post…

WOD: 1) 30 minute AMRAP: 5 Hang Power Snatch 155/105 10 Box Jumps 30/24 15 Pull-ups Extra Work: 2) Muscle Snatch: 3 x 3 @ 75% of 1RM Rest 60-90 seconds between sets. 3) Snatch: 6 x 1 @ 80% of 1RM Rest 60-90 seconds between sets. 4) Clean and Jerk: 5 x 1 @ 80% of 1RM Rest 60-90 seconds between sets. 5) Strict Pull-ups: 3 sets of Max Reps Rest 2 minutes between sets. For results post Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights and reps for all movements. A video that has been posted before, goes over the differences of the two styles…we teach a High Bar Back Squat, check out the article HERE.

WOD: 1) Squat Snatch: 5 x 1 @ 85% of 1RM Warm-up as needed. Rest 60-90 seconds between sets. 2) Clean and Jerk: 4 x 1 @ 85% of 1RM Rest 60-90 seconds between sets. 3) AQAP: 100 Double-unders 25 Deadlifts 225/155 50 Kettlebell Swings 70/53 25 Deadlifts 225/155 100 Double-unders Extra Work: 4) Toes-through-Rings: 75 for time Toes must pass through rings, touching is not a rep. 5) Hip Extension: 3 x 15 Weight as needed. Rest 90 seconds between sets. 6) Kettlebell Turkish Get-up: 3 x 3/side Heavy as possible. Alternate arms each rep. Heavy as possible. For results post weights of Olympic movements and time to complete Met-con along with any scaling used. If you did Extra work post time and reps. Post Results/Thoughts To Comments

WOD: 1) Bench Press: 5-5-5-5-5 Rest 2-3 minutes between sets. Each set should be as heavy as possible. 2) 3 rounds AQAP: 5/side Kettlebell Turkish Get-up 53/35 10/side Kettlebell Goblet Rack Box Step-up 24/20 20 Ball Slams 40/30 Watch the whole video on the journal For results post weight for each set of Bench Press and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Power Snatch: 6 x 1 @ 75% of 1RM Squat Snatch Warm-up as needed. Rest 90 seconds between sets. 2) Power Clean and Jerk: 6 x 1 @ 75% of 1RM Clean and Jerk Warm-up as needed. Rest 90 seconds between sets. 3) 4 rounds AQAP: 7/side 1 Arm Dumbbell Push Press 70/50 11 Burpees You must complete all the Push Press on one arm before switching to the other arm. Extra Work: 4) Row: 3 x 1000m Rest 2 minutes between intervals. Maintain fastest consistent pace. For results post weights for Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post times of each row. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=WME8sZc3K_U Not CrossFit but a great and classic film