Minute 1- 10 Power position snatch grip high pulls
Minute 2- 5 power position power snatch plus 5 overhead squats
Minute 3- 2 Hang from the knee power snatch plus 2 hang full snatch

14 minutes strength emom, every other minute on the minute perfrom this complex. this is not finding a max. this is working with moderate weight fixing technique
1 Power Position power snatch
1 power position full snatch or power plus overhead squat
1 Hang from the knee power snatch
1 hang from the knee full snatch

Wod-
For time
21 Power snatches 95/65
21 Burpees over bar
Run 800m
15 Power snatches 115/75
15 Burpees over bar
Run 600
9 power snatches 135/95
9 burpees over bar
Run 400

Warm up-
3 Rounds
10 Squat Therapy Reps, use a wall, SLOW. do these right. do not adjust normal squat stance to get closer to the wall. SLOW SLOW SLOW
Run 200 to shake it out.

Strength. We are reinforcing good positioning in the back squat today.
5 sets of 5 PAUSE back squat. Percentage of weight will really depend on form. I would guess on a set of 5 that most will be working below 75 percent on pause squats.
Here is what we are looking for.
Slow controlled decent until you are below parallel.

*here’s the hard part, 2 second hold at the bottom. When you start to come back up do NOT bounce out of the bottom or drop lower so you can get a little bounce out of the bottom. we will demonstrate. It’s a pause squat. Pause at the bottom and go straight back up.

Wod-
5 Rounds
100 meter farmer carry
20 Push ups
16 db hang clean and jerk (finish 8 on one arm then 8 on the other) 70/50

Wod 1 Running with Grace

Run 800
15 clean and Jerks 135/95
Run 800
15 Clean jerks 135/95

Immediately into

Wod 2-
20 Minutes to establish 1 rep max of this complex
1 Power Clean
2 Push jerks
2 Hang squat cleans

2 scores.. your score on wod 1 and your weight on wod 2

Endurance- 8am
It’s been awhile since we just went over to the post office road and ran 400’s. When done correctly this can be one of the tougher workouts at the gym.
Start with six 800’s with a 90 second rest between
Feeling good still? Add two more
Feeling like and animal add 2 more.
Shoot for the same fast pace on all 400’s which means you will have to hold yourself back a little bit on the first few and really push through on the last few. if you run a 2 minutes 400 on the first, and a 2:30 on the last, you went out too fast.


9am and 10am wod. For 9am and 10am come in and grab your equipment and go through the movements. We will start right at :15 after.

Rest 5 Minutes between wods

Wod 1 -5 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
Dumbbell Walking Lunge, 50/35 lbs, 10 m
10 Dumbbell Burpees, 50/35 lbs

Wod 2-
21-15-9 reps, for time of:
Dumbbell Power Clean, 50/35 lbs
Dumbbell Push Press, 50/35 lbs

Wod 3
3 rounds for time of:
12 Dumbbell Squats, 50/35 lbs
15 Dumbbell Floor Press, 50/35 lbs
18 Toes-to-bars

Crossfit Open Wod 18.1

Some of you like open.. some don’t. Either way the open wods are great workouts and many of you have done this one. Time to retest your fitness!

We have 9 rowers. If you want to do this wod exactly as written we might have to run 2 heats. Work with each other. If you are person that likes to get in the gym and get going, then go in the first group. If you like to warm up, go in the second group. If you want to use a bike.. .use a bike. Ideally would like to run the whole class at once so if a bike or rower doesnt matter to you, take a bike.

*work on the weaknesses with the extra time in class.
-Double unders
-Strict pull ups
-Muscle up progressions from the low rings
-running
-handstand holds, push ups, walks


Why just a wod for class? To test progress! Warming up and hitting a workout as hard as you can will produce positive results. This is a great test of overall fitness and progress. Working on toes to bar still? do knee raises and keep intensity up. Did you do toes to bar in the open? maybe you were just learning them? get more rounds then. Did you do this scaled in the open? Go “rx” now, that shows progress!

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35 5 one arm then 5 the other arm)
14-cal. row

Scaling and full standards found at this link

https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf