WOD:

Teams of 2:

For Time:

75 Power Snatches (75/55)

30 Plate OH walking lunges (45/25)

50 Power Snatches (95/65)

30 Plate OH Walking Lunges (45/25)

25 Power Snatches (115/80)

30 Plate OH Walking Lunges (45/25)

-break up reps any way you want.  One athlete working at a time

30 Min Time Cap

For the Snatches, the goal is good chunks in the light sets, then more manageable chunks when the weight gets heavier.  For plate OH Walking lunge, keep arms locked out and have back knee just kiss the ground, just like in this video (courtesy of Paradiso CrossFit)

Scaling Options:

Bar weight -> as needed.  Goal is to increase weight twice in WOD

OH plate weight -> as needed – goal is at least 10 steps unbroken

Cool Down:

Banded OH stretch – 2 min per side

Back extensions on GHD

3X10

video courtesy of CrossFit HQ

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 3 Jul

Re-Test week!   Hopefully your OH position is more stable than it was 9 weeks ago.  Give it a good test today.   Goal is to beat the weight you used on 3 Jul

WOD:

21-15-9*

Calories on the Rower

Power Snatch (115/80)

*400M run after every round of Power Snatch

Scaling Options:

Bar Weights -> as needed

Run -> .7 mile on Assault Bike

Cool Down:

Roll out lats – 30 sec per side

Pigeon pose – 1 min per side

WOD:

20 Min to est 1RM Snatch

followed by…

20 Min to est 1RM Clean & Jerk

Compare both to 21 June

Time to see how honing technique over the past 9 weeks has worked for us.  Trust in your technique and see what you can move!

Scaling Options:

N/A

Cool Down:

Oly Wall Sit – 3 min

WOD:

20 Min AMRAP:

20/15 Cal Ski Erg

10 D-Ball  over shoulder (50/30)

1 Min Hanging  L-Sit *

*Any time you drop, stop counting toward your minute.  Start back up when you are back in L-Sit)

Video courtesy of Power Monkey Fitness.  Quick demo on the Hanging L-Sit.  If during your L-Sit, you have to come off the bar, remember time-wise where you stopped in the minute.  When you get back to an L-Sit, begin counting where you left off.

Video courtesy of Dave Levey.  Three different techniques you can use for the D-Ball over shoulder.

Scaling Options:

D-Ball weight -> as needed or a light med ball

L-Sit -> legs bent L-Sit

Cool Down:

Cobra to Downward dog  X 20

Banded Bully Stretch – 2 min per side

WOD:

“Barbara”

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Ab mat Sit-ups

50 Air Squats

Rest precisely Three minutes between each round

*45 Min time cap

A CrossFit Classic today! Goal is to push hard through the round as you have a guaranteed rest after each round.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Push Ups -> off a bench

Ab mat sit ups -> feet anchored

Air Squats -> to depth

Cool Down:

Door way stretch – 2 min per side

Couch stretch – 3 min per side

S/S/S:

Push Jerk

5X5

Increase weight ea set

Compare to 29 June

WOD:

EMOM for 15 Min:

Min 1 – 20 KB Swings (53/35)

Min 2 – 40 Double Unders

Min 3 – Suitcase carry 100M (53/35)

video courtesy of T-Nation.  Quick demo of the suitcase carry.  Switch arms at the halfway point.  Any time left over per minute is rest.

Scaling Options:

KB Weight -> as needed

DUs ->DU attempts through 60 rope contacts ->40 Penguin Jumps

Cool Down:

Calf stretch on rig 2X30 sec per side

Banded OH stretch – 2 min per side

WOD:

“Alexander”

5 Rounds For Time:

31 Back Squats (135/95)

12 Power Cleans (185/130)

Compare to 21June2016

pic courtesy of CrossFit HQ.
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Scaling Options:

Bar Weights -> as needed

Cool Down:

Roll out quads and hamstring – 20 passes per part

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Push Press

3@80%

2@ 85%

2@90%

video courtesy of CrossFit Southie.  Last time hitting this clean complex this cycle.  Little bit heavier loads, so be smart and keep your grip through each complex

WOD:

16 Min AMRAP:

5 HSPUs

8 Box Jumps (30/24)

40 Double Unders

Scaling Options:

HSPUs -> Pike Push Ups

video courtesy of Norcal CrossFit

Box Height -> as needed

DUs -> attempts through 60 Rope contacts -> 40 penguin hops

Cool Down:

Banded Bully Stretch – 2 min per side

Heel cord mash on KB -2 min per side

WOD:

Every 5 Minutes for 35 Minutes, Complete…

200M Run

15 Pull Ups

20 Goblet Squats (53/35)

Scaling Options:

Run ->250M Row

Pull Ups -> Buddha Pull Ups

KB weight -> as needed

Cool Down:

Calf stretch on rig 2X30 sec per side

Couch Stretch – 2 min per side

S/S/S:

Overhead Squat

10,9,8,7,6

Increase weight ea set

Clip courtesy of CrossFit HQ.  Going for a muscular endurance piece today on OHS, but still look to move heavy weight.

WOD:

30-20-10:

Double KB OH Walking Lunges (35/25)

Burpees

This WOD helps reinforce the OH position from the OHS, but making each side work for itself.  Reps per set of OH walking lunge are total, not per leg.

Scaling Options:

KB weight -> 25/18 -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Doorway stretch – 2 min per side