S/S/S:

Power Clean+Hang Squat Clean+Full Clean

1X3, 2X2, 1×1

Increase weight ea set

So, one rep consists of 1 power clean, holding onto the bar as it goes back to the hang position, doing 1 hang squat clean, holding onto the bar, bringing it back to the ground, resetting your back (don’t let go of the bar) and do 1 full squat clean.  Goal is perfect movement through the cycle.

WOD:

“Annie”

50-40-30-20-10

Double Unders

Ab-Mat Sit Ups

Scaling Options:

DU – 2:1 Single Unders or 1:1 Single Unders

Sit Ups – feet anchored, or reps if needed

X-tra:

8 Min AMRAP:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Banded OH stretch x 4 min per side

S/S/S:

Deadlift

10-9-8-7-6

Increase weight ea set

Higher reps this week, so weights will be lower, but still, push for a weight that makes it a struggle to get the last couple of reps each set done.

WOD:

12 min AMRAP:

3 Power Cleans (185/130)

6 Lateral Burpee over bar

9 Chest2Bar Pull Ups

Scaling Options:

Bar weight – as needed

C2B -> chin above pull ups -> ring rows

X-tra:

Triple-under practice– spend 10 minutes working on technique

video courtesy of CrossRope

Banded tricep stretch – 2 min per arm

S/S/S:

Prep for…

WOD:

30 Every Minute On the Minute:

Odd – 12 Cal Row

Even – 10 Burpees

X-tra:

Find something sore.  Spend 10 minutes mashing it.

S/S/S:

Power Snatch+Hang Squat Snatch+Full Snatch

1X3, 2X2, 1×1

Increase weight ea set

So, one rep consists of 1 power snatch, holding onto the bar as it goes back to the hang position, doing 1 hang squat snatch, holding onto the bar, bringing it back to the ground, resetting your back (don’t let go of the bar) and do 1 full squat snatch.  Goal is perfect movement through the cycle.

WOD:

For time:

Run 800M

50 Air Squats

Run 800M

Don’t let the fact that you are going for time allow you to get sloppy on the air squats.  Crease of the hip below the knee every rep.  Don’t let the back round.  Don’t let knees cave in.

Scaling Options:

800M run -> row 1000M

X-tra:

5 rounds of

30 sec L-sit hold (rings or bar)

Rest in between sets as needed

Goal = Go unbroken during each set.

S/S/S:

Back Squat

10-9-8-7-6

Increase weight ea set

WOD:

7 RFT

7 Back Squats (@75% of last set of S/S/S back squat)

7 V-Ups

Video courtesy of CrossFit Paradiso.  For V-ups,  start in a lying position with your hands extended overhead then touch your hands to your toes. it is important to be aggressive because this movement will be more difficult if you go slow. If you can’t get to a V position you can shorten the range of motion by bending your knees.

Scaling Options:

V-Ups -> Laying leg raise

X-tra:

Roll out anything that hurts

S/S/S:

Weighted strict ring dips

5X3

Increase weight ea set

WOD:

For Time:

20 Alt. Pistols

15 Burpees

10 HSPU

5 reps of Bear Complex (135/95)

10 HSPU

15 Burpees

20 Alt. Pistols

Scaling Options:

Pistols – banded, plate under heel, butt to box, counterweight

HSPU – ab mat, standing DB press

Bear Complex – scale weight as needed

X-tra:

Seated weighted sled pull with battle rope and 45# on sled, go length of the mats x 2

S/S/S:

Pause clean (at top of knee for 2 sec)

1-1-1-1

Increase weight ea set

When holding the pause, do not let the body relax. Last thing we want is rounded backs.

WOD:

For time:

3-6-9-9-6-3

Hang Power Snatch (115/85)

Snatch Grip Deadlift (115/85)

Bar Facing Burpees

Goal should be to hold onto the bar during all bar reps.  Use hook grip.

Scaling Options:

Bar weight – as needed (feel free to scale UP to 135/95)

X-tra:

Find 2RM (1/arm) barbell Turkish Get Ups

S/S/S:

Prep for…

WOD:

For Time

100 Double unders

12 Chest 2 Bar Pull-Ups

30 Barbell Lunges (Back Rack)(115/75)

12 C2B Pull-Ups

15 Front Squats (115/75)

12 C2B Pull-Ups

15 Back Squats (115/75)

12 C2B Pull-Ups

Scaling Options:

DUs – 2:1 SU ratio

C2B Pull ups – Chin above -> Ring Rows

Bar weight – as needed

X-tra:

Heel cord mash x2 min per leg

Couch stretch x 2 min per leg

S/S/S:

Deadlift

5X3

Increase weight ea set

Lower reps this week, so aim for heavier weight

WOD:

10! (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

Wall Ball (20/14)

Hand Release Push Ups

Scaling Options:

Wall balls – weight as needed

HRPU – chest to deck pushups -> pushups off bench

X-tra:

Reverse Hypers – 4 x 25 – go light

Sink stretch – try to sit in stretch 20 sec at a time x 5

video courtesy of CrossFit Charlottesville

S/S/S:

Snatch Balance

1-1-1-1

Increase weight ea set

WOD:

“Grace”

For Time:

30 Clean and Jerk (135/95)

Video courtesy of CrossFit HQ.  Dan Bailey taking on “Grace”.  It’s Benchmark day, folks!  Log your results!

Scaling Options:

PC – as needed

X-tra:

5 x 200m run

Rest = walk to 50m mark and back

OH banded mobility – 10 min work