CrossFit

Warm Up – Clean & Jerk

(from your cleared position)
Postion 1 below
3 Rounds (w/ an empty bar):
3 Position One Clean Pulls
3 Rack Delivery to Power Position
3 Push Press
3 Split Jerk Balances
3 Position One Power Clean & Jerks
Followed by:
2 x 3 Position One Power Clean & Jerks (at or near 50% 1RM)
2 x 1 Position One Power Clean & Jerks (at or near 60% 1RM)

 

Strength WOD

Clean+2 Jerks
2X60%
2X65%
2X70%
1X75%

(1×80%) x3
Work From Cleared Position. Position 1 does Power Clean

 

Conditioning WOD

3 Rounds For Time
21 Wall Balls (20/14)
15 Kipping Pull Ups
9 Power Clean+ Push Jerk (115/75)

 

Scaling

No Kip? Do 12 strict Pullups

Rx+

30/20 Wall Ball

155/115 C&J

C2B Kipping Pullups
Adv.        95/65
Int.          75/55
Beg.        65/45

Intensity

Warm Up

400 M Run
Then
3 Rounds
5 Burpees
5 Box Jumps
10 Lunges
10 KB Deadlifts

 

WOD 1

10 Min AMRAP
5 KB Racked Lunges (per leg) (24/16)
10 KB Swings (24/16)
5 Burpee Box Jumps (24/20)

 

WOD 2

5 Rounds for Time
150m Run
15 DB Front Squats (30/20)
3 Man Makers (30/20)

Skill & Strength

Warm Up

400m Run

Then 3 Rounds

40ft bear crawl

5 Push-Ups

10 Banded Hollow Rocks

 

Skill WOD

10×1 Toe Nail Muscle Ups

10×1 Toe Nail Negatives

 

Strength WOD

Ring Pull Up: 4-3-2-2-2-2

Ring Dip: 5-4-3-2-2-2

 

Core WOD

3 Sets

20 Leg Raises

10 Push-Ups w Alternating Leg/Arm Raises

Competitor’s Training

Warm Up (In 20 Minutes)

2 minutes Olympic wall squat

1 min couch stretch each leg

Then 3 rounds of 10 KB goblet squats, 5 push-ups, 10 abmat situps

Spend remaining time on clean and jerk warm-up

 

WOD

1). Every 2 Min for 8 Min

Deadlift + Hang Power Clean + Hang Clean + S2OH

Start at 65% of last week’s heavy and build to about 80%

-Then-

1a) EMOMx6

Deadlift + Hang Power Clean + Hang Clean + S2OH at 80%

 

1b) 5×5 Clean Pulls

Use 100% of your 1RM Clean

 

2). With a Partner, Complete for Time

30 Synchro Wall Balls (20/14)

30 Synchro T2B

400m Run

20 Synchro Wall Balls

20 Synchro T2B

400m Run

10 Synchro Wall Balls

10 Synchro T2B

400m Run

-Rest 3 Minutes-

2a). In 6 Minutes: You and your partner establish a 1RM Cluster

 

3). Optional Midline Conditioning

3 Sets, Not For Time

150ft Double KB Racked Walk

:30 OH DB Hold (L+R)

15 GHD Situps or 25 Weighted Situps (35/25)

:45 Pronated GHD hold