Conditioning 20 Min AMRAP
5 (1 Power Clean 205/135lb, 2 Lateral Burpees over Bar)
10 KB Walking Lunges 70/53lb
15 Toes To Bar
WOD Notes: Power Clean weight should be 70-75% of 1RM. Make sure you setup each power clean properly with good position for the 1st pull off the ground. For the walking lunges, you will hold the KB up at chest level mimicking the front rack position. This WOD will tax the midline and will challenge you metabolically as well.
Conditioning 4 Rounds For Time
5 Wall Climbs
20 KB Swings 88/53lb
*At the 5 min mark run 400m outside or 20 Laps inside
3x Max Effort L-sit Hold/GHD Sit-up Hold/Weighted Plank/6 inches
WOD Notes: Scaling for the wall climbs is walking your feet backward onto a 24/20/12″ box while moving your hands as close as possible to the box to get torso vertical (pike position). Other ways of scaling will be discussed if this is still too difficult.
Back Squat 1×5 (75%), 1×3 (85%), 5×1 (Find 1RM)
Conditioning 5 Rounds For Time
6 Back Squat (70-75% of 1RM)
30 Lateral Jumps over Barbell
—Rest 2 min between rounds
*Score = Total time minus 8 min of rest
WOD Notes: This is an interval style WOD, which each round should be performed as fast as possible. Back Squats should be fairly heavy, but you may double the reps (12) each round and go lighter @ 55% of 1RM to scale. You will have to partner up and share a rack with someone for this workout.
Congrats to everyone tonight on your back squat PR’s!!! Everyone either tied or crushed their old record by double digits! Keep up the great work!
*9am & 10am classes are on schedule for tomorrow. Please allow time to travel safely if you plan on coming. If you want to wait until later in the day to come in and attack this grueling WOD, open gym goes from 11-1pm.
10 Thrusters 175/115lb (10th rep should be difficult)
20 Toes To Bar
40 Calorie Row
50 KB Swings 70/53lb
60 Wall Balls 20/14lb
Good Luck to Dan J. tomorrow as he competes in the CrossFit Apex Winter Combine. Who wants to ride over after the morning WOD and cheer on Dan?!
Great job today everyone on this tough WOD! Shout out to Amber and Carly for visiting from Australia (CrossFit 3000)
15 Min To Find a 1RM Snatch (Full Snatch is preferred)
Conditioning EMOM For 15 Minutes
1 Snatch Complex 155/105lb 65-70% of 1RM (Power Snatch, Hang Power Snatch, Hang Squat Snatch)
1 Tire Flip
WOD Notes: This WOD involves a lot of technique/skill and isn’t designed to metabolically tax your system. You may scale the percentage even lower to work on your form. You may also make-up a WOD that you missed this week, if you don’t plan on coming tomorrow.
Weighted/Banded Strict Pull-ups 5×5 *Choose a weight/band that will limit you to 5 reps
10-15-20-15-10—Front Rack BB Lunges 115/75lb (40% of 1RM Front Squat)
WOD Notes: Round 1 = 8 Chest/Bar Pull-ups, 10 Lunges, 30 DU. Round 2 = 12 Chest/Bar Pull-ups, 15 Lunges, 40 DU…Try to physically touch your chest to the bar on the pull-ups (these require a stronger kip & pull). Scaling for the Front Rack lunges are Behind the Neck lunges. Singles are triple the amount of DU.
Bench Press 5×3 (90% of 1RM) + 1 ME set at (70% 1RM)
Conditioning 3 Rounds For Time
10 Hang Power Clean 205/135lb (75% 1RM)
20 GI Janes
30 Cal Row
WOD Notes: The weight on the HPC should be heavy enough that you can still string all 10 HPC the 1st round. However, it should be difficult the 2nd and 3rd rounds. The scaling for GI Janes is 20 burpees + 20 ring rows.