1. Snatch Grip Deadlift 3-3-3-3-3 All working sets. Speed up on the way up. 2. Weighted Modified Reverse Hypers 10-10-10 Don't do these without letting me show you how they're done. 3. Box Jump Overs 5-5-5-5 Actually jump over the box. Highest possible. 4. Sprint 4x100m Rest 1:00 between each Record times 5. For Time 30 Burpees 30 Wall Balls 30/20 30 HSPU 30 Double Unders 30 KBS, 53/35 30 Push Ups 30 GHDSU 30 Walking Lunges 1 Burpee
I swear to God if I found out any of you are taking this, you're done. I've contacted my insurance provider and despite all my efforts at haggling and negotiating, they have firmly refused to cover the potential damage caused by "explosive workouts." I mean just use some common sense guys. We work out in groups. I can't have workouts exploding all over the place. This is a liability. I mean I think we all agree that someone's workout exploding next to you while you are on the 15 thruster round of of Fran would be mildly distracting. Perhaps if they come out with C4 "Not as Extreme," Or C3 "Just a little tingly," we can lift the restriction.
1. Clean
1-1-1-1-1
Across app. 80%
Heavy as technique will allow with no misses, if you miss go down.
2. Snatch
1-1-1-1-1
Across app. 80%
Heavy as technique will allow with no misses, if you miss go down. These should build confidence.
1. Rest Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.
Ladies....for today, add 10% to all prescribed percentages. Then we will have a soiree and discuss your feelings about that.
1. 3 position clean (floor, above knee, mid-thigh) 1-1-1-1-1 @65% 1 min. rest between sets 2. Hang snatch high-pull 3-3-3-3 @65% 2 min. rest between sets Focus on elbows high and outside, if you're loose at the top, reduce weight. 3. Snatch Balance 1RM then 2-2-2 @75% 4. 3 Giant Sets 12 Strict TTB 12 KB side bends ea side 5. For Time
Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.
Decide where you are starting for the comp and start this WoD in that position
2. Read Carefully
EMOM for 5
5 C&J 135/95 (0:00-5:00)
From 5:00 to 6:00 max reps C&J
Rest 1 min (6:00 to 7:00)
EMOM for 5 (7:00 to 12:00)
3 Power Snatch 135/95
From 12:00 to 13:00 Max Reps Power Snatch
Rest 2 min (13:00 to 15:00)
AMRAP in 1 minutes (15:00-16:00)
OHS 135/95
Rest 1 minute (16:00-17:00)
AMRAP in 3 minutes (17:00-20:00)
Double unders
1 burpee
***Score is all reps completed during max rep portions of workout minutes 5:00-6:00, 12:00-13:00, 15:00-16:00, plus total double unders divided by 20 (aka 20 DU's equals 1 rep)
3. For Time
30 Pull Ups 25 Wall Balls 20/14 20 Box Overs 30"/24" 25 Burpees 30 Toes to Bar
2. Bar Muscle Up 3 sets to failure If you dont have BMU's do 3 sets to failure C2B and 2 sets to failure pull-ups 3. Chest to Bar 2 sets to failure 4. Pull Ups 1 set to failure 5. Strict HSPU 4x10 If you don't have them then falling progression
6. High Hang Muscle Snatch
4x10 heaviest possible
7. Shrugs
3x12 heaviest possible Clean grip 8. Double Unders 2x100 each for time
Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.
Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.
You will begin with a max set of strict ring dips (with turnout). You must match the number of ring dips performed with thrusters before getting back on the rings. Score is ring dips.
Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.
Apparently Stero-Boost will take you from being big and in the Army in front of an easel to still pretty large but on a fake beachfront with an honorable discharge. Take special note of the lightning. It will be a common theme. (Do not take if pregnant or nursing or intelligent)
