S/S/S:

3 Position Clean

High Hang, Above Knee, Ground

5×1

Increase weight per set

Video courtesy of CrossFit Wilmington.  Just like on the 3-position Snatch, we’ll start from the high hang, then go above the knee, then from the ground.  As with the snatch, goal is to hold onto the bar through the whole cycle.  As you see in the video, you can utilize a catch at the hip crease to help with grip.

WOD:

Every Minute on the Minute for 12 Minutes

6 Toes To Bar

3 Jumping Lunges each leg

(practice landing in split jerk position)

For Toe2Bar, goal is to string the reps together unbroken each minute.  Use this practice to perfect your kip, keep better head position, try to keep feet together as much as possible.  The more we get you used to better positions for movements, the easier they will come during WODs, and you’ll find yourself stringing more reps together.

For the jumping lunges, start with feet under hips each time and then jump/drop to split jerk foot position.

S/S/S:

Deadlift

5×3

Increase weight per set

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

4 Rounds For Time:

10 Box Jumps (24/20)

20 Wall Balls (20/14)

Run 400m

Like the race between the tortoise and the hare, steady pace will win the one

S/S/S:

3 Position Snatch

High Hang, Above Knee, Ground

5×1

Video courtesy of CrossFit 727.  Unlike the drop in the video, the goal is to hold onto the bar through the whole cycle.

WOD:

“Death By Burpee Box Jump”

On the minute perform 1(one) burpee box jump(24/20)

Each minute add one more rep to the count. Go until you can no longer meet the reps for the required minute

So, minute 1, I do one burpee box jump (hips open at the top). I rest until minute 2, where I do 2 burpee box jumps, then rest until the top of the next minute…etc…I go until I can’t finish the required reps for that given minute.

WOD:

Partner WOD:

In Teams of 2, complete…

10 Alternating Pistols

20 Handstand Push Ups

30 sec(total) L-Sit

40 Ring Dips

50 Box Jumps (24/20)

60 Ab Mat Sit Ups

Only 1 Partner can work at a time. Other partner must hold a plank(on forearms)

S/S/S:

Back Squat

5×3

Today starts the wave of 5×3 in our strength movements. Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

“1/3 of the Triple 3s”

For Time:

1000M Row

100 DU

1 Mile Run

Video courtesy of the CrossFit Games.  Skip to the 7:35 mark for the start.  Unlike the 3K row, 300 DUs, and 3 Mile run, we’re doing  a third of that today!

S/S/S:

Jerk (from blocks)

3×5

Increase weight per set

Today we are doing 2 less sets than when we did in the 5×5 week, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.

Video courtesy of CrossFit Regina.  In case anyone was confused on stringing multiple reps on the jerk from the block.  You can do it one of two ways.  Either catch each jerk back to the shoulder and go into the next rep, or (as filmed here), drop the weight to the blocks, reposition yourself and go again.  If you choose the latter, get reset as quickly as possible.

WOD:

13min AMRAP:

10 Burpees

10 Dumbbell Push Press*

10 Dumbbell Stationary Lunge

Dumbbell Farmer carry 100’

*Find a weight for the Dumbbell that is challenging for the Push Press.  Use these dumbbells for the lunges and farmers walk as well.  For the farmer walk, cover 25’, turn around, farmer walk back to where you started, turn around again, walk back to the 25’ mark, turn around and return to the start point. 100’ done.

pic courtesy of Reebok CrossFit One

In the lunges, keep your torso upright.  The back knee should just kiss the ground before you come back up.

S/S/S:

Cleans

5×2

Increase weight per set

Goal is to keep hold of the bar during each set.  But, don’t lose core tightness and proper back position trying to do a touch and go.  If you need to take that extra second on the ground to reset your body’s position to be set up properly, do so.

WOD:

7 min AMRAP:

Partner Tire Flips

Rest 2 min

7 min AMRAP:

Partner Tire Jump Throughs

New Rig is up!  Take good care of it, folks!

S/S/S:

Deadlift

3X5*

* Today you are doing 2 less sets than when you did 5×5, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.

WOD:

Every Minute On the Minute (EMOM) for 13 Min

Clean (185/130)

50’ Bear crawl

Video courtesy of CrossFit HQ.  Coach Burgener going over the Clean.

Clean = Full Clean

Scaling Options:

Clean – 80% of 1RM

WOD:

pic courtesy of CrossFit HQ.

“Del”

For Time:

25 Burpees

Run 400M with medicine ball (20/14)

25 Weighted pull-ups w/dumbbell (20/15)

Run 400M with medicine ball (20/14)

25 Handstand push-ups

Run 400M with medicine ball (20/14)

25 Chest-to-bar pull-ups

Run 400M with medicine ball (20/14)

25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

Scale Options:

Med ball weight – 14/12

Weighted Pull ups – adjust as needed. If can’t do weighted, go C2B or chin above.  If you can’t do these, go ring rows

Handstand Push Ups – 2 pads under head or seated DB press As Heavy As Possible

C2B Pull Ups – Chin above Pull ups or ring rows

Sorry about the confusion yesterday, now that we are on Wednesday….

S/S/S:

pic courtesy of Rob Macklem

Snatch

5×2

Try to increase weight each set

Video courtesy of Team USA.  Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team, teaches The Snatch. In slow motion at equivalent of 2400 frames per second. Shot on Panasonic GH2 with Twixtor. Demonstrators: Brian Wilhelm and Kari Shimomura.

WOD:

18Min AMRAP:

Reps 2, 4, 6..etc…

-Kettlebell Goblet Squat (53/35)

-Handstand Push Up

30 Double Unders

So, on 3, 2, 1…Go!.. do 2 goblet squats, 2 Handstand Push Ups, 30 Double Unders, then 4 GS, 4 HSPUs, 30 DUs, etc…

the only movement where reps don;t increase per round is the Double Unders.