WOD:

Every 3 min for 15 min

3 Deadlifts 315/220

6 Chest 2Bar Pull Ups

9 Box Jumps 30/24

So, weights are heavy and movements are not easy, but you have a full 3 minutes per round. Chances are, you’ll finish each set with extra time left over, which you will use as rest.  Remember, you must completer all work for a set in that three minute window.  If you fail to complete everything in the 3-min period, at the end of the 3 min, start up the next round.  Note where you stopped on the previous round and hit that rep range on the next round

Scaling Options:

DL – 85% of 1RM

C2B ->chin over bar pull up ->Jumping C2B pull up ->Jumping Pull up

X-tra:

Reverse Hypers – 3X15

Heel cord mash x 2 min per

WOD:

Squat Clean/Hang Squat Clean

5/5/3/3/2/1/1/1

Increase weight each set

Video courtesy of
Gienah Barrera

So, one rep = 1 squat clean + 1 hang squat clean.  You can put the weight down between reps or go touch and go through the set.  The more hip drive you use, the les your arms will tire.  Don’t rush these, as you have all class to do them.  Make the form perfect each rep.

X-tra:

Oly Wall stretch x 5 min

Couch stretch x 2 min per leg

pic courtesy of
CrossFit Sun City

This week starts a de-load week. Lower volume.  Chances are, you’ll have spare time at the end.  Do extra mobility on days you have extra time. 

S/S/S:

Every 2 Minutes for 10min (so, 5 sets)

Power Snatch – 3 Reps

Increase weight ea set

Leave bar out after for WOD…

WOD:

3 Rounds For Time

20 Cal Row

10 Bar facing burpees

X-tra:

Clean Pulls – 3/3/3/3/3

Up weight ea set

3X max unbroken double unders

-rest as needed between attempts