Performance
A. Snatch Cluster; 1.1.1 x 5 sets, rest 2min
B. Every 90 sec (5 sets):
Clean Segment Pull (2inches, knee cap, high pocket, clean pull) x 2 reps
Watch Video!
C. In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Row or 800m Airdyne
Performance
A. OHS @ 3111; 3-4 reps x 3 sets, rest as needed
B. EMOM for 5 min; Snatch Balance x 2 reps with light weights.
*Possibly just the bar pending how new this movement is to you. You must stick your receiving position for 2-3sec before ascending back up.
C. Snatch, work up to a heavy single in 10 min
*Heavy but no fails. We gotta gain confidence in heavy loads so only build as high as you can where you know you can get it.
+
For Time:
21-15-9:
Thrusters, 95/65
Russian KBS (53/35lbs)
*This was the Final workout at the Festivus Games this Saturday. Carly got 1st in this event which ultimately solidified her 1st place finish overall. Keep in mind this was the 4th workout of the day. Her time was 2:55
Competition
Wod will be posted at gym
Performance
A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Snatch
B. Every minute, on the minute, for 15 minutes:
2 Snatch or Power Snatch
4 Burpees over Barbell
*Load can vary from minute to minute.
*Post total amount successfully snatched
C. 3 rnds (not for time) of:
10 Weighted GHD Hip Extensions
10 Strict C2B Pullups
10/leg DB Stiff leg Deadlifts
10 Double DB Bent Over Row (A DB will be held in both hands)
Competition
Wod will be posted at gym
Performance
A. Above Knee Hang Power Snatch, build to a triple – no dropping b/t reps
B. Back Squat @ 20X1, build to moderate effort set of 5
+
For time, 3,6,9,12,15 of:
Bar Facing Burpees
Thrusters @ 95/65
*advanced use 135/95lb
Competition
Wod will be posted at gym
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
These workouts will be done at Calibrated every Saturday b/w 10am and 1pm.
The WODS will be no different from any other training day except everyone will have a judge and a Heat they are assigned to. Immediately following the OPEN we will have a cookout to celebrate everyon’s hard work! Despite your ranking this will be a great way to help our Calibrated Community grow while setting some awesome goals for your future in CrossFit!
If you choose not to sign up there will still be a 9am class every Saturday to get your workout in.
Performance
A. Every two minutes, for 12 minutes (6 sets):
1 Snatch
* Start light and build as you go
B. Complete five sets of:
5 Thrusters (95/65)
10 Kettlebell Swings (32/24kg)
20 Double-Unders
Rest 90 seconds
Competition
Wod will be posted at gym
