Video courtesy of Rogue Fitness. Our snatch variation for this cycle will focus on the Power Snatch.
Big keys here. Stick the landing! Land in a solid position with the but back and feet right at shoulder width. Also, as soon as the bar goes overhead, PUNCH so the lockout happens right when your feet hit the ground. No pressing out.
WOD:
Partner WOD:
8 Min AMRAP
10 Hang Power Cleans(135/95)
15 Pull Ups
10 Hang Power Cleans
15 Chest 2 Bar Pull Ups
10 Hang Power Cleans
15 Toe2Bar
This is a grip killer! With this partner WOD, reps are split however the team wants. Just one partner working at a time.
The goal is to get all reps done in the 4 min time frame. Any time left over is rest. IF you are unable to finish a round when the 4 minutes is up, continue the current set you are in, then rest until the end of the 4 min, then start back up. Your score is total completed rounds.
Video courtesy of Rogue Fitness. Our Squat variation this cycle will be Front Squats. (don’t worry, you’ll be taking it out of the rack, not cleaning it from the floor,..unless you want to,…you psycho….) Elbows high the whole time. Do not let your body fold over while going down. Torso should stay upright.
WOD:
Partner WOD
3Min AMRAP
Deadlift 185/135
Right into…
400M Partner run for Time
For the Deadlift part, one partner works at a time. Switch off as often as needed. For the run, time stops when the last member of the team finishes, so encourage your partner to move!
Saturday’s Comp at CrossFit Unwavering is filling up fast!!! If you want to join for a great cause please sign up ASAP! The cutoff to sign up is THURSDAY 2/9 at MIDNIGHT!!! The women’s SCALED division is almost full! If you want to participate but don’t have a partner please mention in your email and they will do their best to help!!!! To sign up email: Jimmy@crossfitunwavering.com
***CUTOFF THURSDAY 2/9 at MIDNIGHT!***
WOD:
“Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Behind the Neck Push-Press (have bar land on chest, in front-rack position).
Video courtesy of CrossFit HQ.
As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.
Video courtesy of Rogue Fitness. Since it is power, no full squat on the cleans. Focus on sticking the landing and shooting the elbows in front of the bar as fast as possible. The reps do not have to be touch and go, but do not wait more than 4 seconds between reps during a set. At the end of each set, do 1 Jerk.
WOD:
4 Rounds:
250M Row
30 Double Unders
20 Air Squats
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Benchmark day! Keep is, if you HAVE to break up any sets of deadlifts, plan it out prior to lifting. Stick to the plan on those! HSPUs should be nice and fluid.
Video courtesy of CrossFit HQ. In this video, some good tips from Shane and Laura Sweatt. Make sure set up is correct before lifting. Always have four hands (yours and the person lifting off) on the bar at liftoff and when you rack the bar. Get a couple good warm up sets in, then same rules as our other 5X5 lifts. Increase weight each set. Make sure the last rep or two of each set really makes you work to complete.
Joint Strike CrossFit 