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WOD: 1) Snatch Balance Complex: 1-1-1-1-1 1 Complex consists of 2 Behind the Neck Snatch Push Press, 2 Snatch Balance, and 2 Overhead Squats. Rest approximately 2 minutes between sets. If you struggle with your Overhead Squat you should spend this time working on JUST Overhead Squats. The goal is to work as heavy as possible but with proper form/technique. Make sure your Snatch Balances are actual Snatch Balances and not a Jerk to an Overhead Squat.2) 2009 North East Regionals WOD #2 – 10, 9, 8…3, 2, 1 – AQAP:Power Cleans 155/105Chest-to-bar Pull-upsKettlebell Swings 53/35 Competitors: 3) Work you Weakness – Every-minute-on-the-minute: 10 minutes Pick any movement, strength, conditioning, gymnastics, it doesn’t matter, but pick something you need practice at or you’re bad at. Perform an equal amount of reps of the movement every minute, if weighted make sure you are being consistent with…

WOD: 1) Bench Press: 10-10-10-10-10 For this we are looking for 5 of the absolute heaviest sets possible, SO you should look to be starting at your 10RM. Warm-up accordingly, if you don’t know your 10RM guess, and adjust accordingly if you’re significantly off. Rest should be a solid 2-3 minutes between sets. No bouncing off the chest, make sure it is a controlled movement throughout the entire range of motion.2) 5 rounds AQAP:7 Deadlifts 315/20521 Double-unders Competitors: 3) 5 rounds:30 seconds Front Plank30 seconds Right Plank30 seconds Side Plank30 seconds Superman30 seconds Hollow60 seconds Rest For results post weight of each set of Bench Press, and time to complete Met-con along with any scaling that was used.Post results/thoughts to comments A lot of stuff we talk about, but some ques that might help with your bench tomorrow…full video on the CF Journal –…

WOD: 1) Hatch Cycle – Week 3 – Day 1:Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85% Front Squat: 1×5 @ 60%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80% Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.2) 12 minute AMRAP:3 Squat Clean Thrusters 135/951 Rope Climb 15 feet6 Squat Clean Thrusters 135/95 2 Rope Climb 15 feet 9 Squat Clean Thrusters 135/95 3 Rope Climb 15 feet and so on…In this workout the ladder continues to build until 12 minutes is up. On the Squat Clean Thruster, it must be just that. You must Squat Clean the bar, from the floor each time, and drive the bar overhead in a Thruster or Pressing motion from…

WOD: 1) For total reps and meters:8 rounds of 20 seconds on – 10 seconds offYoke Carry 365/270Rest 1 minute 8 rounds of 20 seconds on – 10 seconds offBurpeesRest 1 minute 8 rounds of 20 seconds on – 10 seconds offJump Over Box 24/20Rest 1 minute 8 rounds of 20 seconds on – 10 seconds offWall Balls 20/14Rest 1 minute 8 rounds of 20 seconds on – 10 seconds offBall Slams 40/30Rest 1 minute For the Yoke, we will review this in the morning. The minimum weight that can be used on the Yoke is 185lbs, that’s what it weighs. If this is too heavy for some of you, you will sub out heavy Farmer’s Walks.Competitors: 2) 10 minutes Every-minute-on-the-minute – Work Your Weakness:For this you guys should be picking something you really struggle with. If you’re serious about competing you should…

WOD: 1) Hatch Cycle – Week 2 – Day 2:Back Squat: 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 70% Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.2) 10 minute AMRAP:1 Squat Snatch 155/1051 Muscle-up2 Squat Snatch 155/105 2 Muscle-up 3 Squat Snatch 155/105 3 Muscle-up and so on… Snatches must be Squat Snatches. This ladder continues to build until 10 minutes is up. If you can’t do a muscle-up you can work an assisted Muscle-up, or sub out 2x the amount of reps in Pull-ups and a Pressing motion, with ideally those movements being Chest-to-bar Pull-ups and Ring Dips. Competitors: 3) Weight Pull-ups: 5-5-5-5 Rest 90…