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.)

S/S/S:

Hang Snatch + Full Snatch

5×1 + 4 OHS

Increase weight ea set

WOD:

2 RNDS:

15 Hang Power Snatch 75/55

15 OHS 75/55

2 min rest…..

2 RNDS

15 C2B Pullups

15 Burpee Box Jump Overs 30/24

Scaling Options:

Hang PS – 65/45, same for OHS

C2B – Chin above

Burpee over box 26/22

X-tra:

 Banded OH stretch x 2 min per side

Heel cord mash x 2 min per

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

High rep week on our strength movements, so plan accordingly.  Keep form perfect, but choose a weight that takes everything you have to maintain that from throughout.

WOD:

Prep work:

Hand stand Walk Technique

Then….

8 x Max Distance Hand Stand Walk

Scaling Options:

8X max reps shoulder touch in HS.  If not there, 8 X Wall Walk to as high as possible + 30 sec hold at top

X-tra:

Weighted pull ups 3 x 5

WOD:

“Chelsea”

EMOM for 30 Min:

5 Pull Ups

10 Push Ups

15 Air Squats

Good benchmark to try out as we are about a month out from “Murph”

Scaling Options:

Pull ups – ring rows

Push Ups – off a bench

AS – to where mobility will let you

X-tra:

Snatch Grip RDL 3 x 5

Lat Stretch 2 min per

Couch stretch 2 min per

S/S/S:

Hang Clean + Full Clean

5×1 + 4 Split Jerk

Increase weight ea set

Each set, perform one hang clean,  stand all the way up, keep hold of the bar and return it to the ground for a touch and go right into a clean from the ground.  Once you stand up all the way, perform 4 Split  Jerks.  You can alternate feet each split jerk if you’d like.

WOD:

For Time:

150 Double Unders

20 Alternating Pistols

150 Double Unders

Scaling Options:

DU – 2:1 SU + 10 min DU practice after WOD

Pistols – banded pistols

X-tra:

Roll calves –  2 min per