So, the way each round will work: 40 seconds max reps of Hang Power Cleans, 20 seconds rest, 40 seconds max reps of DB Thrusters, 20 seconds rest, 40 seconds max reps of OHS, 20 seconds rest, 40 seconds max reps of Devil’s Press, and finally 20 seconds rest. Keep a running total in your head, or jot down the number during your rest. Since there is built-in rest, go until the end on every round!
Video courtesy of CrossFit Federal Hill. Quick demo on the Devil’s Press
Video courtesy of Catalyst Athletics. Second time hitting our Snatch variation this cycle. %s go up. Again, make sure you keep tension in the pause!
Min 1 – 15/10 Cal Row
Min 2 – 15 Pull Ups
Min 3 – 10 Alt DB Snatch (50/35)
Efficient movement is what will allow you to stay in the minute time cap every movement. On the pull ups, focus on keeping feet together. On the row, make sure you use maximum leg drive every stroke. On the DB Snatch, use that violent hip extension to move that DB!
Pic courtesy of CrossFit HQ. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members
15 power cleans (185/125)
DUs -> Scale down to 100 per round -> Attempts through 150 Rope Contacts -> 200 Single Unders -> 150 Penguin Hops per round -> 75 Single Unders
Video courtesy of Rogue Fitness. Our second go on Push Press this cycle. Sets go down, so look to move heavier weights per set. Don’t forget, for Push Press, the key is not to re-bend the legs after you extend the hips. Don’t want to turn these into push jerks. A good way to prevent this is to squeeze the butt as you extend the hips.
Russian KB Swing (53/35)
Ab Mat Sit Ups
Video courtesy of WOD Star. Quick demo on the Russian Kettlebell Swing. For today’s WOD, keep a steady pace in the higher reps rounds to allow a sprint at the end.
Col David “Zeke” Skalicky reppin’ Joint Strike during his first F-35 flight. Stop in and see us when you’re TDY, sir!
3 Rounds For Time:
1 Mile Assault Bike
700M Ski Erg
No better way to kick off the week than a cardio burner! The 400M run will be the shortest piece in the WOD today, so use it to shake out the arms and legs to get ready for some pain-cave moments in the Assault Bike and Ski Erg.
Pic and WOD courtesy of Bri Marie from Wildfire CrossFit. This WOD is dedicated to Jordan Anchondo-24, and Andre Anchondo-23, Arturo Benavides-60, Jorge Calvillo García-61, Leo Campos-41, Maribel Hernandez-56, Adolfo Cerros Hernández-68, Sara Esther Regalado-66, Angelina Englisbee-86, Raul Flores-83, Maria Flores-77, Alexander Gerhard Hoffmann-66, David Johnson-63, Luis Juarez-90, Maria Eugenia Legarreta-58, Ivan Filiberto Manzano-41, Gloria Irma Márquez-61, Elsa Mendoza-57, Margie Reckard-63, Javier Amir Rodriguez-15, Teresa Sanchez-82, Juan de Dios Velázquez-77. These are the innocent victims of the 3Aug shooting in El Paso, TX. As you grind through this today, be thankful for all the good things in your life, and hug those close to you today.
“El Paso 22”
3 Power Cleans (185/125)
22 Kettlebell Swings (53/35)
15 Deadlifts (185/125)
*45 Min Time Cap
Bar Weight -> 135/95 ->115/80 -> 95/65 -> as needed
Video courtesy of Catalyst Athletics. Second time hitting our Clean variation this cycle. During the pause, do NOT lose tension! Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!
Odd – 8/6 Cal Ski Erg
Even Max Power Snatch (115/80)
Score = Lowest number of Power Snatch in a Round
Highly suggest shaking out the arms once you come of the ski erg so you don’t get a surprise fatigue fail when you start your Power Snatches. Also, although we want Max Reps on the Power Snatch, don’t form get away from you. Keep your back flat when you are picking up the bar, and get a good “Punch” once the bar goes over your head. Not looking to see any press outs!
Although these are four mini-WODs, your score today is the combined total of Air Squats from each one. Get through your Row and Burpee Cash in fairly quickly so you’ll have as much time as possible to get in the Air Squats. As you can see, each AMRAP, the cash-in reps go down. That should mean you’ll be able to hit more Air Squats each AMRAP.
Video courtesy of Rogue Fitness. Second time hitting good ol’ fashioned deadlifts this cycle. With the sets decreasing to 3 instead of 5, aim to go heavier in your work sets.
2 Hang Power Cleans (135/95)
2 DB Thrusters (50/35)
4 Hang Power Cleans (135/95)
4 DB Thrusters (50/35)
6 Hang Power Cleans (135/95)
6 DB Thrusters (50/35)
Etc… Add 2 reps every round
A nice “Up the Ladder” AMRAP today. Utilize a good hook grip on the Hang Power Cleans so your arms don’t fatigue out too quickly. On the DB Thrusters, feel free to Squat Clean into the first rep off the floor.