Strength/Technique: Snatch Complex: 10 min EMOM, 3 position snatch DL (below knee, above knee, to the hip), 1 Snatch pull (arms stay straight), 1 Snatch (power or squat) 20-15-10-5 Burpees Power snatch 75/55 *7 min Time cap WOD Guidance: Intensity = results. Turn up the intensity dial on this one and go to the dark...Read More
Bear Complex 2-2-2-2-2 Bear Complex = Power Clean, Front Squat, Push press, Back Squat, Push press No Squat Clean, must power clean then front squat to push press or thruster WOD Guidance: Work up to heavy weight before starting first set of 2. All movements of complex must be done with hands on the bar...Read More
30 Min AMRAP 400m Run 10 Deadlift 95/65 10 Front Squat 95/65 10 Push Press 95/65 15 Cal Row WOD Guidance: All barbell movements in this WOD should be light. Only one barbell may be used so if one weight is hard for you choose lighter weight and perform all movements at that weight. If...Read More
Hero “McGhee” 30 Min AMRAP 5 Deadlift 275/185 13 Push-ups 9 Box Jumps 24″/20″ WOD Guidance: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment,...Read More
5 RFT 5 Strict HSPU 10 Strict pull-ups 100 ft Walking lunge 20 Ab-mat sit-ups Via CrossFit TILT WOD Guidance: Choose version of movements that you can complete strict. No kipping allowed even when scaling. Choose a version of HSPU (Box, strict DB press, etc.) and for pull-ups choose a band that challenges you in...Read More
Strength/Technique: 7 Min EMOM of the following complex 2 clean pulls + 1 Squat clean + 2 Push press. 10 Min AMRAP 10 Hang Cluster 95/65 150m Sprint WOD Guidance: The hang cluster (Hang squat clean into a thruster) should be a weight you can move through first set unbroken and when fatigued no more...Read More
Strength/Technique: 6 Min EMOM of 1 Snatch Grip Deadlift + 1 Hang Snatch + 2 Overhead Squats 5 RFT 5 Overhead Squat 135/95 50 Double unders 7 min Time cap WOD Guidance: Use the skills you learned in yesterday’s snatch day for today’s EMOM> The overhead squat weight for this WOD should be moderately heavy...Read More
Snatch 1-1-1-1-1 WOD Guidance: Build up to heavy single and that will be first rep. Rest as needed between sets. The Snatch is a complex Olympic lift that requires a lot of practice and skill. Don’t focus on weight, avoid the press-out and just get better!Read More
