3min to complete

20 Overhead squats 145/105

6min Amrap

4 Hang power cleans 145/105

6 Hr Bar facing burpees

-Rest 2min-

3min to complete

20 Thrusters 145/105

6min Amrap

4 Power cleans 145/105

6 Knees 2 elbow

Skill: Back squat 6/6/6/6

Block Strength

Three sets, not for time, of:
Press in Snatch x 5 reps
Legless Rope Climb x 1-2 ascents
Handstand Walk x 10-15 Meters

Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + 2 Overhead Squats
Build to today’s heavy, based on feel and mechanics.

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 75-80% (based on feel)

Blake

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Sprint 50m

Odd Rounds: 8 Clean and Jerk (75/55)

Even Rounds: 8 Power Snatches (75/55)

Sprint 50m

Odd Rounds: 8 Front squats (75/55)

Even Rounds: 8 Sdlhp (75/55)

Sprint 50m

-Rest 1min-

Skill: Push Press 5/5/5/5/5

Block Strength/Open prep

8-10 minutes of low-intensity Assault Bike or Jogging
8-10 minutes of Mobility work – focus efforts on loosening posterior chain for effortless toes to bar
(check out this video by Kelly Starrett on suggestions for toes to bar – starts at 7:00)
4-6 minutes of Activation and Preparation
(check out this video of Carl Paoli suggesting movement strategies for toes to bar)
Build to 80-85% of 1-RM Clean & Jerk – work on perfect mechanics and footwork!
Two sets of:
3 Toes to Bar
2 Deadlifts
1 Power Snatch

 

3 Rounds

11 Thrusters (105/75)

12 Toes 2 rings

13 Hang power cleans (105/75)

14 Burpees

15 KB Swings (53/35)

Skill: Front squat 4/4/4/4/4/4 (3sec pause in bottom)

Block Strength/Recovery

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row 5k

6min Amrap

13 Box jumps 24/20

7 Pull-ups

-Rest 4min-

10 min emom

2 Jerks 80/85% of 1rm

17 Russian twists w/med ball

-Rest 2min-

5 Rounds

7 Wall ball shots 20/14

Walking lunge steps

Block Strength

Every 2 minutes, for 12 minutes (6 sets):
Push Jerk
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Run 1,200m

8 Rounds

4 Pistols (alt) Adv: weighted 35/25db

3 Strict Hspu

-100m Farmers carry 70/53-

33 Slam balls 50/30 (Fast sets of 3)

-1oom Farmers carry 70/53-

33 Hr Push-ups Adv: ring dips

Run 600m w/slam ball

Block Strength

Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)

Four sets of:
Halting Snatch Deadlift + Snatch Pull @ 95-100%
Rest as needed

5 Rounds

15 Double-unders

6 Deadlift (155/105)

Then

100 Sit-ups

Then

5 Rounds

15 Air squats

6 Deadlift (155/105)

Skill: Strict press 2/2/2/2/2

Block Strength

Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from December 8.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep
Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

Endurance:Run 800m, recover 2:00 until form/pace deteriorates

6 Rounds

8 Ring rows

9 Hang clean and jerk 85/55

9 Wall ball shots

9 Back squat 85/55

8 Ring dips

Odd rounds: Run 250m

Even rounds: Row 250

18 Deadlifts 105/75 (partner deadlift hold)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

2 Rope climbs/Scale 12 Jumping pull-ups

18 Shoulder to overhead 105/75 (partner holds front rack)

*Every 2 Rounds run 200m w/barbell

Block Strength

Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

Endurance: Row for 8min

Block CrossFit – WOD

Metcon (AMRAP – Reps)

18 Deadlifts 105/75 (partner deadlift hold)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

18 Push press 105/75 (partner holds front rack)

*Every 2 Rounds run 200m w/barbell