S/S/S:

Snatch + High Hang Snatch + OHS

1X65%

1X70%

1X75%

%s based on 20 Apr 1RM

Second time with our complex for Snatch this cycle.  One rep = Squat Snatch + High Hang Squat Snatch + OHS.  Higher %s this week. Goal is still to hold onto bar through rep.

WOD:

“Nancy”

5 Round For Time:

400M Run

15 OHS (95/65)

Compare to 20170627

Scaling Options:

Run -> 500M Row

Bar weight -> as needed

Cool Down:

Banded bully stretch x 2 min per side

WOD:

“Grannie” (when Grace met Annie)

For Time:

50 Double Unders

50 Ab Mat Sit Ups

6 Clean & Jerks (135/95)

40 Double Unders

40 Ab Mat Sit Ups

6 Clean & Jerks (135/95)

30 Double Unders

30 Ab Mat Sit Ups

6 Clean & Jerks (135/95)

20 Double Unders

20 Ab Mat Sit Ups

6 Clean & Jerks (135/95)

10 Double Unders

10 Ab Mat Sit Ups

6 Clean & Jerks (135/95)

Little mash up of two favorite benchmark WODs.

Scaling Options:

DU -> 2:1 SUs

Ab Mat Sit Up -> Feet anchored sit ups

Bar weight -> as needed

Cool Down:

Calf stretch on rig – 2X30 sec per side

Hold cobra pose – 1 min

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

3X5

Increase weight ea set

Second instance of the pause deadlift we will do this cycle. Lower sets means aim to go heavier per set this week.

WOD:

15 Min AMRAP:

2 Cal Row

2 Toe2Bar

4 Cal Row

4 Toe2Bar

etc….increase by two every time you come back to a movement.

Score = total reps + total cals

Scaling Options:

T2B -> Hanging Knee raise -> Lying T2B

Cool Down:

Slow, controlled downward dog to cobra x 15

Banded lat stretch – 2 min per side

S/S/S:

Every 2 Min for 14 Min:

2 Turkish Get Ups per side.

Either stick with same weight or move up ea round if you feel comfortable.

Video courtesy of CrossFit HQ.  Quick demo on Turkish Get Ups.  If you want to use a dumbbell or bar instead of KB today, feel free.

WOD:

KB Ladder WOD (53/35)

Complete*….

1…10 Goblet Squats

2…20 Alt KB Snatches

3…30 KB Swings

*Do 1 Goblet Squat, 2 Alt KB Snatches (one each arm), and 3 KB Swings. Then 2/4/6 of the respective movements, then 3/6/9 and so on, until you finish at 10 Goblet Squats, 20 Alt KB Snatches, and 30 KB Swings

Scaling Options:

KB weight – as needed

Cool Down:

Banded OH stretch – 2 min per side

Roll out quads – 30 passes

S/S/S:

Floor Press

3X5

Increase weight ea set

WOD:

Tabata (8 Rounds :20 work, :10 rest)

On…

Rower (for Cals)

Ski Erg (for Cals)

Assault Bike (for Cals)

Score = total Cals

If there are more athletes than ski ergs, break into groups and start on different machines.  There is no break (other than the 10 seconds between work sets) between the 8^th set of one movement and the 1^st set of the next movement

Scaling Options:

N/A

Cool Down:

Pigeon pose x 2 min per side

Banded lat stretch x 1 min per side

WOD:

For Time:

25 Toe2Bar

20 Deadlifts (225/145)

15 Burpee Over Bar

10 Power Clean & Jerks (135/95)

15 Burpee Over Bar

20 Deadlifts (225/145)

25 Toe2Bar

Each athlete only gets one bar.  Must make the weight changes during the WOD

Scaling Options:

T2B->Hanging Knee Raise

Bar weight -> as needed

Cool Down:

Hang from pull up bar x 2 min

20 downward dog to cobra (slow)

S/S/S:

Back Squat

 3X5

Increase weight ea set

Lower sets this week means go heavier per set.

WOD:

16 Min AMRAP:

200M Run

15 Ground To OH (95/65)

7 Handstand Push Ups

Scaling Options:

Run -> 250M Row

Bar weight -> as needed

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push Ups.  Quick key, look at the box the whole time, and NOT down at the ground.

Cool Down:

Banded bully stretch x 1 min per side

Couch stretch x 2 min per side

WOD:

In 4 Min, Complete:

100 DUs

AMRAP Power Snatch (115/85)

rest 4 min

In 4 Min, Complete:

50 DUs

AMRAP Power Snatch (135/95)

rest 4 min

In 4 Min, Complete:

25 DUs

AMRAP Power Snatch (155/105)

Scaling Options:

DUs -> 2X Sus

Bar weight -> as needed, but make three jumps through WOD

Cool Down:

Calf stretch on rig – 1 min per side

Banded OH stretch x 1 min per side

S/S/S:

Clean + High Hang Clean + Split Jerk

1X65%

1X70%

1X75%

% based on 20 Apr 1RM

Video courtesy of California Strength.  Some good words of wisdom on the High Hang Clean.  Getting good at this will guarantee an excellent hip extension in your clean.

WOD:

3 Rounds:

20 Pull Ups

15 Ring Dips

10 Box jumps (30/24)

5 Bar Muscle Ups

Scaling Options:

Pull Ups -> Buddha Pull Ups

Ring Dips -> Stationary Dips -> Box/bench Dips

BJ ->26/22 -> 24/20

Bar MUs -> Jumping Bar MUs -> Burpee to kipping pull ups -> burpee to jumping pull up

Cool Down:

Doorway stretch x 1 min per side

Tricep mash x 30 sec per side

WOD:

24 Min EMOM:

Min 1 – 10 KB Snatches (5 L, 5 R) (53/35)

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 2 Turkish Get Ups (1 Left, 1 Right) (53/35)

Min 4 – 25 KB Swings (53/35)

Any time left over per minute = rest

Video courtesy of CrossFit HQ.  Quick demo of the Turkish Get Up

Scaling Options:

KB Weight -> As needed

Cool Down:

Couch Stretch – 2 min per side

Banded bully stretch x 2 min per side