S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 3 OHS

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch. Once you stand up with the snatch, perform 3 OHS.  Try using same weight as last week or heavier if you can maintain good form.  The snatch pieces should be crisp, and OHS should be stable.

WOD:

CrossFit Open WOD – 13.3

12 Minute AMRAP:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

Video courtesy of the CrossFit Games.  Spicy flashback to the 2012 and 2013 Open.  Find a constant pace for your wall balls, try not to let the WB stay on the ground (rest with it against your chest, leaning into the wall).  Once you get through those, just go all out on the DUs to get to the muscle ups.

Scaling Options:

WB – 14/12 (8 if we have them)

DUs – 3:1 Su ratio

MU – 3 burpee+kipping pull ups per rep

X-tra:

OH banded stretch x 2 min per

Couch Stretch – 3 mins per leg

WOD:

“Linda”

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

Set up three bars and storm through for time.

Video courtesy of CrossFit HQ.  Games legend Chris Spealler knocking out “Linda”.  The dreaded “The Bars of Death”.  Highly suggest doing this with a partner to have someone to spot you on bench.  If you can, have partner 1 complete the WOD prior to partner 2 going.  Remember, you need three separate bars for this WOD.

Scaling Options:

DL – Bodyweight or less if need be

BP – ¾ bodyweight

Clean ½ bodyweight

X-tra:

3 rounds for Quality:

10 GHD Sit-ups

10 Slow RDL w/ Heavy KB

S/S/S:

Sumo Deadlift

5X3

Increase weight each set

Video courtesy of Mobility WOD.  Great cues for set-up.  Lower reps than the sets of 5 weeks, so shoot for higher weight.

WOD:

Three Station Circuit

2 Minutes max reps per station

3 Rounds:

Box Jumps 24/20

Push Press 75/55

Kettlebell Swing 53/35

There is no break between the rounds, so goal is constant movement for 18 minutes.  That said, pace accordingly.  Don’t try to knock out 100 reps in the first round and then lay on the ground in round two.  For Push Press, pick bar up off the ground for the first rep.  No racking of the barbell.

Scaling Options:

BJ – 20/16

PP – as needed

KB swing – 35/25

X-tra:

3 rounds

1 min max sit-ups

Rest 30 seconds

S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 + 3 Jerk

So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, and this week, perform 3 Jerks at the end of each set.

WOD:

10,9,8,7,6,5,4,3,2,1 of…

Plyo push ups*

Pull Ups

*Video courtesy of Paradiso CrossFit.

Scaling Options:

Push Ups – off of a bench

Pull Ups – Ring Rows or banded pull ups

X-tra:

Not For time:

21-15-9 of….

Reverse Hypers

RDLs w/ highest Clean weight used today

S/S/S:

Zercher Squat

5X3

Increase weight each set

This time around, the reps drop to 3 per set, so aim for a higher weight than the 5X5 and 3X5 weeks.

WOD:

CF Open WOD – 12.3

18 minutes of…

15 Box jumps, (24/20)

12 Push Press (115/75)

 9 Toes-to-bar

Video courtesy of the CrossFit Games.  You’ll be seeing more of these leading up to the Open to help prep us up for Metcon City!

Scaling Options:

Box Jump – 20/16

Push Press – as needed

Toe2Bar – Knee2Elbow ->lying T2B

X-tra:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch* – 2 min per side

*https://www.youtube.com/watch?v=-cUJpz5aGCI

S/S/S:

Floor Press

3X5

Increase weight each set

Less sets than the 5X5 week, so go for a heavier weight on these sets.

WOD:

13 min AMRAP:

5 Power Snatches @ 135/95 lb

8 Handstand Push Ups

Scaling Options:

Power Snatch – weight as needed

HSPU: 8 HS Negatives* + 8 regular push ups

*For the negative HSPU – pop up into a handstand, make sure your arms a re locked out. Begin the descent into the bottom of a HSPU.  Once your head touches the floor/pad, drop down out of the HS.  Do this each rep, for a total of 8 per round.  Once you hit all 8, do 8 regular (chest touching the ground) push ups.

X-tra:

Couch Stretch – 2 mins

Olympic Wall stretch* – 2 mins

Video courtesy of Mobility WOD

WOD:

21-15-9

Burpees

GHDs

KB Swings 53/35

Goblet Squat 53/35

Scaling Options:

GHD – Ab mat sit up

KB work – as needed

X-tra:

3 rounds for Quality:

10 GHD Sit-ups

10 Slow RDL w/ Heavy KB

It’s Coming!  The 2016 CrossFit Worldwide Open starts February 25th!  Get registered!  Click on the above pic to go to the registrations site.

S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 2 Overhead Squats

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch.  Once you stand up with the snatch, perform 2 OHS.

WOD:

5 Rounds For Time:

10 Clusters 135/95

30 Double Unders

Video courtesy of Rogue Fitness.  Cluster = Squat Clean Thurster

Scaling Options:

Cluster Weight – 115/85, 105/75, 95/65

DU – 3:1 SU

X-tra:

Roll out Legs and back.

Start on Calves and work your way up to IT Band, Hamstrings, Quads. Make at LEAST 5 passes on each area.  The more it hurts, the more passes you do.

S/S/S:

Sumo Deadlift

3X5

Increase weight each set

The sets this week go down to three, so aim to increase weight over last time.  Shoot for the weight you used in set 3 of the 5×5 week to start

WOD:

For Time:

15 Box Jumps (24/20)

15 Shoulder 2 OH (115/75)

12 Box Jumps

12 S2OH

9 Box Jumps

9 S2OH

6 Box Jumps

6 S2OH

3 Box Jumps

3 S2OH

Scaling Options:

Box Jumps – 20/16

S2OH – as needed

X-tra:

8 min AMRAP:

10 KB Swings (70/55)

10 Straight Leg Weighted Sit-ups (25)

10 Alt Pistols (total)

30 Double Unders

S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 + 2 Jerks

So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, and this week, perform 2 Jerks at the end of each set..

WOD:

1K row

 Then 15-12-9-6-3 of:

Power Snatches (115/75)

Handstand Push ups

Scaling Options:

Row – run 800M

Power Snatch -as needed

HSPU – ab mat under head -> Seated DB press As Heavy As Possible

X-tra:

Bench Press – work up to a heavy double then 3X5 at 65%