Max Reps Power Snatch (115/80) in remainder of time
-Rest 2:00 between sets
Score = Total Power Snatches
What better way to spend Valentine’s Day than by placing your faith in the hard work of your partner as they will do the same with you! The row should be a mini sprint, and make the transition between partners fast so you have as much time as possible to hit the Power Snatches!
(3 pauses: 2” off ground, right above the knee, high hang)
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time hitting the segmented clean deadlifts. With the reps being lower this time, aim for heavier weight each set, BUT, keep good tension during the pauses. Don’t relax!
WOD:
“Annie Meets a Farmer”
50-40-30-20-10*:
Double Unders
Ab Mat Sit Ups
*100M Farmer Walk Between Each Round (53/35)
Little spin on a classic benchmark. The added exhaustion of the shoulders will force you to relax the arms as much as possible during the DUs and get the spin from the wrists
DON’T FORGET TO GIVE THE COACHES’ CHALLENGE A GO SOMETIME THIS MONTH. THE CHALLENGE IS OPEN TO ALL!
WOD:
“Bear Complex”
5 Rounds of:
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)
Increase weight each Round
Compare to 16Jul2018
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 (before going into the back Thruster). You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.
Scaling Options: N/A
Cool Down:
Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)
Video courtesy of Will Flemming. Our third time hitting our C&J complex for this cycle. The weights stay the same as last time, but reps increase, so the time for each set increases. Maintain good form throughout.
WOD:
20-15-10-5:
Chest2Bar Pull Ups
Ski Erg (Cals)
Box Jumps (24/20)
Use the box jumps as a recovery period for your arms and shoulders. Try to shake the arms out during the jumps.
The February Challenge is courtesy of Kato CrossFit. Dan Groh of Kato CrossFit programmed this WOD for his five-year old son, Brock. Brock was recently diagnosed with cerebral adrenoleukodystrophy and will require a bone marrow transplant to save his life. When you completee this workout, please post a pic on our Facebook page and on Instagram with the hashtag, #cantstopbrock
WOD:
“Brock”
For Time*:
100 Cal Row
100 Cal Ski Erg
100 Cal Assault Bike
* 7 Burpees Every 2 Minutes
Make sure to put your results on the back of our Whiteboard!!!
The goal in the DUs should be manageable chunks. Yes, if you can go unbroken, do so, but if not, find a range you can do unbroken without wiping you out (maybe chunks of 25). Treat the run as recovery and hit the row hard!
Video courtesy of Will Flemming. Second time with our Snatch variation this cycle. As a reminder, the complex consists of one Power Snatch, followed by an OHS. This will count as one rep. By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements. %s go up, so keep the core and shoulder tight when going into the OHS!
Video courtesy of Reebok CrossFit ONE. For the Man Makers, start with dumbbells in hand and perform a push up. At the top of the pushup, perform one renegade row per arm. After one per side, position yourself with feet flat on the floor, holding onto the dumbbells at eh bottom of a clean. Perform one Squat Clean Thruster, holding onto both dumbbells. That equals one rep.
The first part of today is a monstructural test to see if you can maintain a high-level intensity for a slightly longer distance than we normally see. Goal should be sub-10 minutes.
WOD:
8 Min AMRAP:
7 Cal Row
7 Deadlifts (225/155)
7 Box Jumps (24”/20”)
After a recovery period from the 2K row, the goal is to keep moving the whole time during the AMRAP.
Scaling Options:
DL weight -> 185/130 -> 135/95 -> As needed (weight you could do 12+ unbroken if fresh)
Video courtesy of The Shrugged Collective. Our second time hitting the High Bar Back Squat this cycle. Again, this version is so beneficial to improving our body position throughout our Oly lifts as well as any squat we do. Keeping constant tension in the torso is key to the upright position throughout the lift.
WOD:
40-30-20-10:
Wall Balls (20/14)
Run 400M between Rounds
Try to have minimal breaks during the sets of wall balls. Use the run as your recovery.
Joint Strike CrossFit 