S/S/S:

Snatch Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Shrugged.  Set up at the bottom as if you were doing a snatch.  As you come up, go through the path you would on a snatch.  Once at the top, come back to the ground.  IMPORTANT!  Reset each rep.  No touch and goes.  Ensure you are in the perfect start position for a snatch every rep.

WOD:

12 Minute EMOM

Odd – 30 Double Unders

Even – 5 Seated Box Jumps (24/20)*

NOTE: add 10 plate on top of box every round

*Set one box at 20” and sit.  Have a 24/20 box in front of you.  From seated position, jump on top of box in front of you.  If jump of one 10# plate isn’t enough, go higher

Scaling Options:

DU: 2:1 SU ratio w/10 min practice AFTER WOD

Seated BJ – 20/16

X-tra:

Snatch Pulls 4×5. Start with weight from S/S/S, and increase each round.

Banded heel cord mobility – 3 min each side

S/S/S:

Snatch

5@70%

3@ 75

2×2@80%

Use 1RM set on 4May

WOD:

2016 Masters Qualifier WOD 1

21-15-9

Row (Cals)

Thrusters (95/65)

Video courtesy of CrossFit HQ.  With Regionals starting this weekend, felt like taking a crack at one of the Masters Qualifiers from a couple weeks back.

Scaling Options:

Thruster – as needed

X-tra:

5 x 2 Paused clean (2 sec pause above the knee)

Doorway stretch -1 min per side

S/S/S:

Prep for WOD

video courtesy of Dana Linn Bailey.  To give you an idea on how to set up today…

WOD:

“Linda” AKA “3 Bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

So, make sure you set up three separate bars

Scaling Options:

DL – bodyweight

Bench Press -75% BW

Clean – 50% BW

X-tra:

10 Minute squat test

video courtesy of Mobility WOD

Roll out IT band, SLOW

spend no less than 2 min per side.

S/S/S:

pic courtesy of CrossFit Shatter

Overhead Squats w/3 Sec Pause @ Bottom

5X5

Increase weight each round.

So starts our next cycle of strength!  We will continue with our pause series for squats.  This cycle will require good core to extremities control.  You will be under tension at a difficult position.  Embrace it.  Own it!

WOD:

 For Time:

50 Kettlebell Swing buy in (53/35)

Then..

5 Round For Time:

12 Strict Pull Ups

21 GHD Sit Ups

Scaling Options:

Strict Pullups – Supine Ring Rows

GHD – Put 45# plates on barbell, sit straight legged so bar is above knees. Do straight legged sit ups

X-tra:

Reverse Hypers – 5X12

2K Row

S/S/S:

Close Grip Bench Press

5X5

Increase weight ea set

Compare to 4 Apr
Final re-test of this cycle.  Make sure you keep the shoulder blades pinned to the bench!  Aim to use more weight than what was used on 4Apr

WOD:

Use 80% of 1RM Snatch weight set 4May and…

Every Minute On the Minute for  7 minutes

1 Power Snatch

1 OHS

1 Hang Squat Snatch

Goal is to not let go of the bar during the cycle.

Scaling Options:

Use 70%

X-tra:

5 x 2 Paused clean (2 sec pause above the knee)

Doorway stretch -1 min per side

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 31 Mar

Re-test of the 5X5 deads. Goal is higher weight than what was used on 31Mar.  If you did the progressions each week, you will be stronger now than you were then.

WOD:

For Time:

Rd 1

30 Deadlift 95/65

30 Power Clean 95/65

30 Box Jump 24/20

Rest 2 min

Rd2

20 Deadlift 135/95

20 Power Clean 135/95

20 Box Jump 24/20

Rest 2 Min

Rd3

10 Deadlift 185/135

10 Power Clean 185/135

10 Box Jump 24/20

Score = total work time (Total time minus 4 min)

Scaling Options:

Bar weight – as needed for rep scheme

BJs – 20/16

X-tra:

5 x 3 Weighted Pull-ups (add weight each round)

Roll out Thoracic, legs, quads, shins

WOD:

20 min to set 1RM Snatch

20 min to set 1RM Clean & Jerk

Compare to 25 Feb

For the last few weeks, each Snatch and C&J complex you have done was to prep you in explosive hip extension and powerful shrug to get the bar moving and giving you the best opportunity to get under the bar FAST.  Make it happen today!

X-tra:

Defranco Limber 11

video courtesy of Joe DeFranco

S/S/S:

Prep for WOD

WOD:

3 Rounds For Time:

21 Wall Balls

18 Pullups

15 Russian Kettlebell swings 70/53

12 Handstand Push Ups

Scaling Options:

-WB – 14/12

-Banded Pullups

-KB…53/35

-HSPU…Piked position on box

X-tra:

Turkish Getup

Develop technique with light to moderate weight

video courtesy of CrossFit HQ

S/S/S:

Back Squat w/ 3 sec pause at bottom

5X5

Increase weight ea set

Compare to 28 Mar

Today is the retest of our latest 5X5.  Remember, stay tight in the hole for these pauses.  Goal is higher weight than what was used on 28Mar

WOD:

4X4 Min Rounds of…*

8 Burpees

10 Air Squats

12 Hand Release Push-ups

Max Double Unders

Score is total DU completed in all 4 rds.

*So, in the first four minute, get through the burpees, air squats and hand rel push ups.  Rest of the 4 minutes, go maw reps DUs.  At the 4 min mark, do another round of the burpees, air squats, and hand rel push ups, then back to DUs until the 8 min mark.  Keep this cycle going until the 16 min mark.  Then count up all DUs.  That’s your score.

Scaling Options:

Hand rel push ups – regular chest to deck push ups

DUs – no scale.  If you don’t have DUs yet, each round you will be attempting them.  I bet you get your first one!

X-tra:

5 x 3 Bulgarian Split Squats with bar in Front Rack.

video courtesy of CrossFit SOAR

S/S/S:

Close Grip Bench Press

10,9,8,7,6

Increase weight ea set

WOD:

15 min AMRAP:

10 Wall Balls 20/14

10 Med Ball Pushups*

*Video courtesy of MRT Bootcamps.  Demo of the Med Ball Push Up

Scaling Options:

Wall Ball – 14/12

MB Push Up – 30 sec MB hold at top of push up

X-tra:

Pendlay Row 3 x 5

 (Increase weight each round if possible.)