Workout of the Day

Saturday 150206 - Competition

Warm up
Your choice.

Skill Work
3 rounds for quality:
30 s L-sit
10 Alternating Pistols
10/each side Kettlebell Single Leg Deadlift
2 FreeStanding Handstand Attempts

Olympic Lifting
Tall Snatch + Snatch, from the hip 5x(2+2)

For 20 minutes, every two minutes, perform:
Sets 1-5: 2 Paused Snatches, Pause 2 counts at Below the Knee (65-75%)
Sets 6-10: 2 Snatches (75%-85%)

Resist the urge to hit a max today.

Conditioning
For time:
Row 400 meters
50 Pull ups
Row 400 meters
50 Push ups
Row 400 meters
50 Sit ups
Row 400 meters
50 Squats

Optional (this weekend)
Assault Bike
40 rounds: 20 seconds on/40 seconds off

 

Click here for a preview of tomorrow’s Competition class.

This Week's CrossFit Endurance WOD

“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest

Olympic Weightlifting WODs Week of 2/7

OlyWOD
Sunday 2/7 (New time! 12 pm)
Tall Snatch + Snatch Balance 5x(3+3)
Snatch High Pull from Hip + Snatch from Hip 5x(3+1)

Wednesday 2/10 and Thursday 2/11
Muscle Clean + Push Press + Clean Grip Overhead Squat 5x(3+3+1)
Jerk from Behind the Neck + Jerk 7x(1+1)

Black Box Barbell
Sunday 2/7
Back Squat 3×3 (100% of Clean)
Snatch 15×1 (75%) – rest 30 seconds between sets
Clean + Jerk 12-15x(1+1) (75%) – rest 45 seconds between sets

Monday 2/8
Snatch Grip Thruster 6×3 (50-75% of Snatch)
Back Squat 2×4 (100% of Snatch)
Snatch from Hip 8×3 (65-70%)
High Hip Snatch Deadlift 4×3 (80-110%)

Tuesday 2/9
Jumping Good Morning 5×3 (bar only)
From 12” Blocks, Clean Pull + Clean 7x(2+1) (80%)
Front Squat + Jerk w/displaced weights 7x(2+1) (80%)
Jerk Dip 3×5 (90-100-110%)

Wednesday 2/10
Back Squat 5×2 (110% of Clean)
Muscle Snatch + Overhead Squat 5x(1+1)
Snatch 15-20×1 (80%) – rest 30 seconds between sets

Thursday 2/11
Jump Squat 5×5 (bar only)
Muscle Clean + Front Squat + Press + Push Press + Jerk 5x(3+1+1+1+1)
Clean + Jerk 12-15x(1+1) (75%) – rest 45 seconds between sets
Clean Pull 5×1 (85-105%)