The first part of our workout today will prime us for the squat snatches in the conditioning piece. We’ll complete this 5 rep complex on the minute for 10 minutes. Choose a light weight across the board that allows for excellent technique .. Following our technique complex is a ascending ladder couplet of squat snatches and toes to bar .We’ll score total reps of this workout over the 9 minutes.

STRENGTH

Snatch Complex

On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

WOD

” Whats Up ? ”

AMRAP 9:
3 Squat Snatches (42.5/30)
3 Toes to Bar
6 Squat Snatches (42.5/30)
6 Toes to Bar
9 Squat Snatches (42.5/30)
9 Toes to Bar
…
Add 3 Reps Per Round

A long pacer today with a big multi plane accessory movement built into a high cardiac output triplet. Pacing is required and a good understanding of maintaining quality till the end.

WOD

” Snake Eyes ”

10 Rounds For Time :
10 Dumbbell Renegade Rows (2 x 22.5/15’s)
30 Double Unders
12/9 Cal Bike

CAP 30:00

Interval barbell work with increasing loads then a 7 minute window for you to build to something very heavy. In order to mimic CF Open conditions we are sometimes asked to max out when under fatigue. Your mechanics will ultimately save you here.

WOD

” Wise Men ”

On the 0:00

AMRAP 3:
3 Power Cleans (60/40)
3 Front Squats (60/40)
3 Push Jerks (60/40)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (70/45)
3 Front Squats (70/45)
3 Push Jerks (70/45)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (80/50)
3 Front Squats (80/50)
3 Push Jerks (80/50)

On the 20:00

7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead

Building capacity and developing a ‘steady gear’ or a work rate that allows a good pace thats sustainable. Lots of box jumps/ step overs lately and a good opportunity to refine your feet and hand position and breathing patterns.Heavy deadlifts and rowing and a new movement in the metcon, a single arm dumbbell burpee box step up over.

WOD 

” Pull it Together ”

Burpee Cycling

On the 0:00

A/ 50 Burpee Box Jump Overs

CAP 6:00

On the 7:00

B/ AMRAP 13

Row 600/500 m

9 Deadlifts (125/85 kg)

12 Single DB Burpee Box Step Overs (1 x 22.5/15)

Post 2 separate scores.

We start our week with heavy squats with the goal being a heavy double. Aim to start at 55-60% 1RM and build from there. Our conditioning piece involves movements highly likely to be seen in the up coming CrossFit Open. Have a strategy to break up your sets and aim to finish the 15 minutes strong.

STRENGTH

On the 2:30 x 5 Sets:
Set 1: 10 Back Squats
Set 2: 8 Back Squats
Set 3: 6 Back Squats
Set 4: 4 Back Squats
Set 5: 2 Back Squats

WOD

” Bootleg ”

AMRAP 15:
21 Wallballs
18 Single Dumbbell Alternating Power Snatches (22.5/15)
15 Toes to Bar
12 Box Jump Overs (50/60 cm)

A little volume in our team workout this morning. Our goal is to score big on the snatches.

TEAM WOD

” Happy Hour ”

TEAMS OF 3 complete :
0:00-10:00
300 Double Unders
100 Pull Ups
MR Power Snatch (42.5/30)

10:00-20:00
250 Double Unders
80 Pull Ups
MR Power Snatch (50/35)

20:00-30:00
200 Double Unders
60 Pull Ups
MR Power Snatch (60/40)

SCORE snatches SEPARATELY

Reps can be divided between the team in any way.
After the double under /pull up ‘buy-in’ athletes will try to accumulate as many reps as possible in the remainder of the 10 minute window.

SCALING :
Dubs: Reduce reps/lateral bar hops
Pull Ups : Reduce reps/ bands/ jumping
Snatches : Power Clean and Jerk

The hurt continues..a little barbell work, a little gymnastics and a whole lot of ticker!..Lets get after this one. Remember the Open is only 3 weeks away and the work YOU put in now may mean the Open wods may suck just a tiny bit less ;-P

WOD

” Hurts So Good  ”

AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (42.5/30)
30 Box Jump Overs (60/50 cm )
30 Overhead Squats
30 Toes to Bar
30 Thrusters

Phew! TG thats over. Now we can carry on bullet proofing ourselves with constantly varied high intensity functional movement that assures us of survival when the shit really comes down..And nothing better than a big gasping chipper to burn those calories we may of stocked while in the (sedentary) lockdown. If you have been working out, be it easy bodyweight or steady state sessions, or relishing in soul- destroying 40  minute bangers, the wod today can be taken at the pace you want it… And remember Level 2  Guidelines  apply until further notice!

WOD

” Flap Jack ”

1,000/800 m Row
50 Hand Release Push-ups
30 Deadlifts (100/70)
50 Hand Release Push-ups
1,000/800 m Row

TIME CAP 25:00

Snatch testing today for a heavy single. Then another challenging metcon where grip and lat strength will get you home well.

STRENGTH

Power Snatch

Build to a heavy single

WOD 

” One Too Many ”

AMRAP 10:

50 Double Unders

10 Power Snatches (42.5/30)

21 Toes to Bar

50 Double Unders

10 Power Snatches (42.5/30)

15 Chest to Bar Pull-ups

50 Double Unders

10 Power Snatches (42.5/30)

9 Strict Pull-ups

Stamina and more stamina! Tosh sprints are one of the best ways to build that big lung capacity and prepare the cardio vascular system to put out big power for longer duration..and done with a mate too ;-)

PARTNER WOD 

” Absolute Value ”

3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 9 Kettlebell Swings (24/16)
During 2 Minute Break: 15 Kettlebell Swings (24/16)
During 3 Minute Break: 21 Kettlebell Swings(24/16)