For the Hang Power Cleans, the goal is to increase weight every time you hit these. The amount you jump will be up to you. Don’t sacrifice good form for heavier weights though. Every rep should be perfect! As with any EMOM, any time left over is rest. Use that rest time to change out weights.
Snatch High Pull + Power Snatch + 2 Hang Squat Snatch
3@65%
3@70%
2@75%
Sets start every 2 min
Based of 22May 1RM
Videos courtesy of Shrugged Collective. Second time hitting our Snatch Complex. To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (seen in first video). You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in second video). If you can hold onto the bar through the whole complex, great! If you need to drop, do it between the Power Snatch and Hang Snatches. The %s go up, so dig deep!
WOD:
3 Rounds For Time:
20 Alt. Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
45 Double Unders
With the Burpee Box Jump Overs, you do not need to fully open the hip at the top. Just get on the box, and get over.
Scaling Options:
DB weight -> 35/20 -> as needed
Box height -> 20/16 -> as needed
DUS -> attempts through 60 rope contacts -> 90 SUs -> 45 penguin hops
Think of today as three mini-WODs. The goal of all three is getting to the Ski Erg and getting as many cals as possible. The other movements prior to the Ski Erg will be your cash-ins.
Video courtesy of Expert Village.
For a Cartwheel: Start in a lunge. To start your lunge, put your dominant leg in front and bend it slightly. Put your hands on the ground. Put your hands on the ground with your hands turned 90 degrees. Kick your feet over your head. Kick your feet over your head one at a time. Land in a lunge
Scaling Options:
HSPUs -> Pike Push Up
Video courtesy of NorCal CrossFit
Chest2Bar -> Chin Above Pull Ups -> Buddha Pull Up
Video courtesy of NotKrisRoe
Cartwheel -> 5 cartwheel attempts
Toe2Bar -> Hanging Knee Raise
Cool Down:
Banded shoulder stretch – 2 min per side
Cobra to Downward Dog (slow and controlled) – 20 reps
Video courtesy of CrossFit HQ. Second time hitting the Floor Press this cycle. This is an awesome Bench variation if you are in a gym with limited numbers of benches. Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you. Let the elbows drop straight down (not at an angle), and keep the but planted at all times. You can have the legs completely straight, or bend the knees so your feet are flat on the ground. Either team up and have your partner deadlift the bar into position every set, or do these out of the rack. With the sets going down this week, aim to go heavier per set compared to the 5X5 week.
WOD:
AMRAP 15:
5 Lateral Barbell Burpees
10 Clusters (115/80)
15 Ab Mat Sit Ups
Video courtesy of East Dall As CrossFit. Cluster = Squat Clean Thruster
Scaling Options:
Lateral Barbell Burpees -> burpee with step over bar
Bar weight -> 95/65 -> as needed. If unable to perform a Squat Clean, perform a Power Clean and then a Thruster.
Pic courtesy of CrossFit Low Oxygen. Partner up for today!!!!
WOD:
Partner WOD:
10K Row for Time:
Partners switch ever 500M
45Min Time Cap
Goal is to hit 500M sprints every time you jump on the rower. Also, make sure you and your partner transition fast between rows. This WOD is doable under the time cap if you hurry!
Video courtesy of CrossFit HQ. Our second go at Overhead Squat this cycle. Keep your core tight throughout, and keep the shoulders activated the whole time! Sets decrease this time so aim for going heavier per set compared to the 5X5 week
WOD:
21-15-9*
Ring Dips
Burpee Box Jump Overs (24/20)
Ab Mat Sit Ups
* 3 Rope Climbs after every set of Sit Ups
Nice, traditional triplet, with rope climbs tossed in at the end of every round. Make sure in the rope climbs, you use the legs to pinch the rope as you climb your hands up, as the rest of the WOD will tax the arms quite a lot
Videos courtesy of Rogue Fitness. Again, our pulling movement this cycle will be Sumo Deadlift. On each rep, think of trying to get your hips under the bar as you set up. Once you feel total tension in the hips and butt, lift! This week, the sets decrease, so try to go heavier per set compared to the 5X5 week.
WOD:
EMOM 24:
Min 1 – 15 Toe2Bars
Min 2 – 15/12 Cal Row
Min 3 – 10 HSPUs
Min 4 – 12/9 Cal Ski Erg
As with any EMOM, any time left over in a given minute will be rest. If you hit a minute where you are not able to complete the work in that given minute, scale back the next time you come back to that movement.
10 Alt DB Box Step Ups (50/35) – 20” box for everyone
8 Alt Dumbbell Power Snatch (50/35)
6 Dumbbell Burpee Deadlifts (50/35)
Nice little Two-fer Tuesday! 15 Min AMRAP, 5 minute break, then a 3 rounder to finish things off. Score these WODs separately
Video courtesy of Totus Fitness. Alt DB Step Ups
Videos courtesy of Train FTW. On the Alt DB Snatch, you can either switch hands at the bottom (when the DB hits the ground) or do it once the DB is even with the head as seen here.
Quick demo of Burpee Deadlifts. Big thing, when you come out of the burpee, back sure you flatten your back before beginning to stand.
Video courtesy of Catalyst Athletics. Again, our Clean Complex will consist of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean. Hold onto the bar throughout the complex. Make sure you end with a Jerk at the end of each set (not end of each rep). Watch from the 0:00-0:24 mark for the complex.
WOD:
Tabata Sandbag:
8 rounds of 20 seconds of max Sandbag Front Squats | 10 seconds off
Rest 1 minute
8 rounds of 20 seconds of max Sandbag Push Press | 10 seconds off
Rest 1 minute
8 rounds of 20 seconds of max Sandbag Walking Lunges | 10 seconds off
Score=total reps (1 lunge step=1 rep)
Sandbag weight (40/25)
Another fun sandbag WOD! Today we’ll go Tabata on these movements (8 sets of 20 second work, 10 second rest per movement), and we give you a minute rest between movements (yay!).
Video courtesy of Mountain Tactical Institute. Demo on the Sandbag Front Squat
Video courtesy of Power Ted. Demo of the Sandbag Push Press
Video courtesy of Fit 4 The Hunt. Demo of the Sandbag Walking Lunge
Again, you score is total reps through the whole WOD
Joint Strike CrossFit 