Skill: Emom 8min

Power clean+Hang squat clean+2 Push press

Rest 5min

WOD: Open 13.1

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

Block Strength/Recovery day

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: 6k

25 Pull-ups

50 Deadlifts 135/95

50 Push-ups

50 Box jumps 24/20

50 Floor wipers

50 KB clean and press 53/35

25 Pull-ups

Skill: Back squat 6/6/4/4/2/2

Block Strength

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

Endurance: Row 1,200m/Run 250m/Row 600m/Run 600m/Row 250m/Run 1,200m

A)Mini core Wod

3 Rounds

20 Hollow rocks/20 plank ups/20 wb sit-ups/1min plank hold

-Rest 2min-

B) WOD

Run 600m

18/14/10

Slam balls 50/30

Wall ball shots 20/14

Run 400m w/slam ball

18/14/10

Wall ball shots 20/14

KB swings 70/44

Run 600m

Block Strength

Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds

Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

31 Hang power cleans

Plate carry 100m 45

22 Front squats

Plate carry 100m45

13 Thrusters

Plate carry 100m 45

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

Block Strength

Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps

*Use the same HSPU set-up you used last week, or progress it a little to make it harder.

Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

Three sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds

Run 800m

Then

4 Rounds

12 Deadlifts 115/75

9 Box jumps 24/20

9 Power cleans 115/75

6 Pull-ups

6 Sdlhp 115/75

Then

250m Farmer carry 70/53

66 Partner air squats (partner hold bottom)

Sled push

66 Team hang clean and jerks 95/65

Run 250m

14 Burpee pull-ups

Sled push

66 Partner wall ball shots 20/14

Run 250m

66 Team back squats 95/65

*Round 2 reps at 33

Sled push

Block Strength

Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%

 

1 Cluster 155/110

2 Front squats 155/110

3 Toes 2 bar

Skill: 7min emom

4 Hang power cleans (70% of max)

15 Russian twists

Block Strength/Recovery day

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.

Row: 5k

30 Hand release push-ups

40 KB Swings 53/35 (5 burpee penalty for drop)

50 Double-unders (150 singles)

60 Sit-ups

70 Walking lunges

60 Sit-ups

50 Double-unders (150 singles)

40 Sdlhp 53/35 (5 burpee penalty for drop)

30 Ring dips (scale: 30 hr push-ups)

Skill: Front squat 3 sec pause in bottom 3/3/3/3/3/3

Block Strength

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

3 Rounds

6 Deficit hspu

8 Bar hop burpees

10 Deadlifts 205/125

Then

Run 600m

8 Power cleans 205/125

100m Overhead plate carry (45)

Block Strength

Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

Sprint 150m

Then

Snatch (Max reps)

Back squat (Max reps)

Push jerk (Max reps)

*90 sec of work/Rest 1min

Skill: Full snatch technique

Block Strength

Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps

Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds