WOD - Class Programming
Thursday, July 14
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” —Martin Luther King, Jr.
Rebuild option available all day.
Strength Focus: 4:30pm
Strength
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters on each side)
WOD
Three rounds for time of:
500 Meter Row
15 Toes to Bar (Hanging Knee Raises or V-Ups)
15 Strict Handstand Push-Ups (15 DB Push Press)
Rebuild
3 RFQ
15-20 Weighted V-Ups @ 2111
16-20 Seated Shoulder Press @2111
1:30 Turkish Get-Up (approx. :45 each side)
Strength Focus
3 rounds on the 4:00
Bench unrack and hold
110% / 10 seconds
(Well spotted) learning to get tight and packed on the bench
Heavy two hand KB SLDL 3/3
down leg: big toe focus
up leg: straight with heel drive
Sit backs - learning to use the glutes in the hollow 3 reps
Do fast and loose drills during rest
Coach Jacob: How to Get Relaxed (2:00 video)
Coach Jacob: Sit-Ups Suck: Do This Instead (3:00 video)
Wednesday, July 13
“Why do you go away? So that you can come back. So that you can see the place you came from with new eyes and extra colors. And the people there see you differently, too. Coming back to where you started is not the same as never leaving.”
― Terry Pratchett, A Hat Full of Sky
Strength
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Strict Ring Dips (Bar/Box Dips) x 6 reps @ 3011
immediately followed by…
Tall Box Jump (or DB Box Step-Downs @ 31X1) x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
WOD
Go every 3 mins:
Building Lap Run (or 250m Row)
In remaining time, max rep weighted sit-ups (20/14)
Post Run (350m Row)
In remaining time, max rep Cleans (185/135)
400 m Run (500m Row)
In remaining time, max rep Deadlifts (185/135)
Post Run (350m Row)
In remaining time, max rep Cleans (185/135)
Building Lap Run (250m Row)
In remaining time, max rep weighted sit-ups (20/14)
Tuesday, July 12
“Nobody wanted me. Scouts told me to go to school, to forget baseball. Coaches said, ‘You’re never going to make it.’ I appreciated their honesty because I think when someone tells you something you may not like, you have to use that as fuel for motivation.” – Mike Piazza
New Noon class starts today!
Rebuild option available all day.
XT Strength: 5:30pm
Strength
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Batwing Extensions x 5-6 reps @ 3232
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
WOD
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Rebuild
3 RFQ
16-20 SA KB OHS @3111
20 Lateral Bound (These are “speed skaters,” with a 1-2 sec. pause before jumping to other side. Cover as much ground as you can without sacrificing control. Use your arms and bend your knees to be more explosive!)
16-20 Kneeling KB Slasher to Halo
XT Strength
Snatch - A:
Eccentric Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
50-60% 1RM Snatch
Eccentric snatches allow us to spend time under tension for parts of the lift that usually happen with maximal speed. This will allow us to work on bracing, bar path and confidence when we are moving fast.
Snatch - B:
Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM Snatch (or more)
Reset at the floor between reps but make sure the time between is minimal. You should be feeling like you are moving well for these full snatches after today's eccentric snatches so carry that over here. If you want to build to some heavier loads you can do that today, but as always don't overreach if your form starts to change significantly.
Snatch - C:
Snatch Pull 5x3
Use the same weight for each set. Rest as needed between sets.
95% 1RM Snatch
Focus again on your feet with these pulls today, you should feel balanced as you drive off the floor and aim to be vertical at the top of your extension with the bar staying tight to your body. Visualize completing a full snatch with every single rep.
Monday, July 11
“Baseball is ninety percent mental. The other half is physical.” – Yogi Berra
Announcements:
- New class! Tuesdays 12pm are on Zen Planner. The class starts TOMORROW! As always, make sure to support the classes you want to keep around!
- New social? I was thinking about gathering the crew again at an Asheville Tourists game and circled Friday night, August 12. I'll post a sign-up at the gym. It's a fireworks night...should be fun!
- Last call for Fantasy Football. Sign-up on the whiteboard. I'll leave it up for another week or so.
See you soon. Have an awesome week...
Strength
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3: 8 reps @ 65-70%
*Sets 4-5: 4 reps @ 75-80%
WOD
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs) (Goblet Squat)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Sunday, July 10
“If you have an important point to make, don't try to be subtle or clever. Use a pile driver. Hit the point once. Then come back and hit it again. Then hit it a third time - a tremendous whack.”
― Winston S. Churchill
XT Strength
Lifting: Shoulder Press, Push Press, and Push Jerks
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Scaling
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Saturday, July 9
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Every 1:30 for 24 mins, alternating between:
12 Banded Muscle Snatches, pick load @2111
16 Banded Palloff Press (8/each)
15 Dumbbell Incline Bench Press, pick load @2011
6 Bat Wing Holds, pick load @2118 Prone lying on the bench; pin your shoulders down and back for 8 secs with dumbbells or barbell for loading.
Movement Demos
3RFQ
Alternating Suitcase Reverse Lunge; 20X0 Tempo x 14-16reps (7-8/leg); rest 15sec
Clamshell Side Plank Hip Thrust x 12/side; rest 15sec
Hand Supported DB Single Leg RDL; 20X0 Tempo; 8-10reps/leg; rest 30sec
Community WOD
w/partner
0:00-15:00 (partners alternate movements)
20/15 Cal Row
30 DB Hang Power Clean
40 GHD Sit Ups or 50 Anchored Sit Ups
30 DB Shoulder to Overhead
20/15 Cal Row
5:00 break
20:00-35:00 (any split)
20 Alternating DB Hang Snatch
10 DB Deadlifts
10 DB Burpees
15 Calorie Row
Friday, July 8
“Keep a little fire burning; however small, however hidden.”
― Cormac McCarthy, The Road
Strength
L-Sit/L-Hang: 3 Max Efforts
Ring Support Hold (Bar/Box Dip Hold): 2 Max Efforts
False Grip Active Hold (Chin Over Bar Hold): 1 Max Effort
WOD
"Dirty Work"
6 mins RemReps: Deadlifts and Bike Calories; 6 mins RemReps: Hang...
In 6 mins, for max reps:
60 Deadlifts, 115/85 lbs max reps
in remaining time Bike Calories
-- then –
In 6 mins, for max reps:
45 Hang Power Cleans, 115/85 lbs
max reps in remaining time Bike Calories
-- then –
In 6 mins, for max reps:
30 Shoulder-to-Overheads, 115/85 lbs
max reps in remaining time Bike Calories
Thursday, July 7
“You never know what's around the corner. It could be everything. Or it could be nothing. You keep putting one foot in front of the other, and then one day you look back and you've climbed a mountain.” ― Tom Hiddleston
Rebuild option available all day.
Strength Focus: 4:30pm
Strength
Alt EMOM 12 mins: L-Seated Dumbbell Press, Dumbbell Push Press, Hollow Holds, and Band Pull Aparts
Every 1 min for 12 mins, alternating between:
10 L-Seated Dumbbell Press, pick load @20X1
15 Dumbbell Push Press, pick load @10X1
Hollow Hold, 35-45 secs
Band Pull Apart, 40 secs
WOD
AMRAP 16 mins: Assault Bike Calories, Box Jump Overs, and Strict Handstand Push-ups
With a partner, alternating full rounds - AMRAP in 16 mins of:
15/10 Assault Bike Calories
10 Box Jump Overs
5 Strict Handstand Push-ups
Rebuild
EMOM x 16mins
1st - Front Squat 5 reps 30X0
2nd - Nordic Hamstring Curl 5 reps 30X0
Wednesday, July 6
“Success is stumbling from failure to failure with no loss of enthusiasm.”
― Winston S. Churchill
Peter Drucker said, “You can’t improve what you don’t measure.” At Pisgah, we’re not super caught up in how much weight you lifted or how fast you went. We’re much more concerned with you just showing up and working hard and being intentional about technique and form and safety.
However, we do believe in tracking data and measuring progress, which is why we pay for a community subscription to Beyond the Whiteboard. We pre-load each day’s Pisgah Fitness workouts into the app/website, so all you have to do is punch in your numbers. It does the rest. It’s a great tool, so if you’re not using it yet, think about giving it a shot. After all, it’s free for you! Download the app, then enter code PISG191 (don’t pay any money!) to get it going. Enjoy!
Strength
Every 2 mins for 12 mins: Snatch
1 Snatch, pick load
Every 2 mins for 12 mins.
Athlete Instructions
Instructions
90-96% 1RM
Please take 10-15 mins to build to at least 85% before starting your six sets at 90% or more.
WOD
FT: Rows, Overhead Squats, and Chest-to-bar Pull-ups
For time:
Row, 500 m
25 Overhead Squats, 95/65 lbs
25 Chest-to-bar Pull-ups
25 Overhead Squats, 95/65 lbs
Row, 500 m
Tuesday, July 5
“Never lose hope. Storms make people stronger and never last forever.”
― Roy T. Bennett, The Light in the Heart
Rebuild option available all day.
XT Strength: 5:30pm
Also, Pisgah is growing! We cap our classes at 14, which helps us to keep classes safe and the experience for all athletes high-quality. Don’t worry…if we see a time slot consistently filling or popular, we’ll keep adding classes to make sure everyone gets the classes they want each week! However, we just can’t safely and effectively manage 16-20 athletes on a barbell day (especially with Rebuild options, etc.). So…THANKS for RSVP’ing ahead of time and for picking another class if you see that the one you’ve targeted is full. As we keep growing, we’ll be looking to add some classes as the community requests them! Let me know what you’d like to see.
Strength
3 Sets:
1) Off Set KB Push Ups; 20X0 Tempo; 6-8/arm; rest 45sec
2) Ring Rows; 2020 Tempo; 10-15reps; rest 45sec
3) Tall Kneeling KB Tricep Extension 20X0 Tempo; 10-15reps;
rest 45sec and back to 1
WOD
Complete as many rounds as possible in 15 mins of:
15 DB Bench Press, 50/35 lbs
30 Dumbbell Hang Snatches, 50/35 lbs
60 Double Unders (100 Singles)
Rebuild
3 Sets:
1) Close Grip Bench Press 30X0; 4.4.4; Drop Set; rest 90sec
2) RNT Dumbbell Row 20X0; 8-10reps/arm; rest 90sec
XT Strength
Clean Day
Clean - A:
2 Clean Pull + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(2+1) 60-70% 1RM Clean
Reset at the floor for each rep of the complex. Use the pulls to prime and prepare to receive the full clean. Stay within the percentage range and aim for perfect reps. Compare to day 3. Start moving toward the higher end of the percentage range if you stayed lighter last time.
Clean - B:
Clean Pull + 2 Clean : 2-2-2-2-2
Clean Pull + 2 Clean 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+2) 75% 1RM Clean (or more)
Same movements as part A today, but different assigned reps. Where the focus in A was to really nail down the clean pull, the focus here is on the clean. You have the option to build heavier if the bar is moving well. Focus on making both clean reps looks exactly the same as opposed to a strong first rep and a less-strong second rep. Reset at the floor between reps, but make sure the rest is minimal.
Clean - C:
Box Clean Deadlift : 3 Rep Max
Record your best Box Clean Deadlift 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Box height - 6 in
This is another chance to feel some heavier loads in your hands than you might be able to clean. This allows us to gain some adaptation and confidence at the same time. Even though these are just deadlifts and not pulls with extension, visualize moving the bar the same way you would for a clean. Use a clean grip (double overhand) and reset on the blocks between reps. *If you don't have blocks you can complete clean deadlifts using bumper plates to elevate the bar.
During class, accumulate 40 GHD Sit-ups (60 weighted sit-ups)
Monday, July 4
“Freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.” - Martin Luther King, Jr.
Community WOD 10a
Whitten
5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Sunday, July 3
“Whoever is happy will make others happy too." - Anne Frank
Monday, Jul 4 - Community WOD 10a
Snatch - A:
Muscle Snatch 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
50-60% 1RM Snatch
Muscle snatches are going to engrain an aggressive and full extension of the hips directly followed by a fast turnover of the barbell into the lockout position. Maintain speed through the turnover, don't grind out any reps here. Let the speed dictate the load. Reset at the floor between reps and stay within the assigned percentage range.
Snatch - B:
Power Snatch 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
60% 1RM Snatch (or more)
Reset at the floor between reps and rest minimally between. Power snatches are great opportunities to work on improving your explosiveness, timing and turnover speed. Think about locking out the barbell the moment you are underneath it- no pressing out from a soft receiving position. You can build up to some heavier loads here but make sure you are still receiving the bar in a power position and movement quality is high.
Snatch - C:
Behind-the-Neck Snatch Grip Push Press : 5 Rep Max
Record your best Behind-the-Neck Snatch Grip Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
This movement will strengthen your lockout position when receiving the bar overhead. Start with your elbows directly beneath the barbell, keep a vertical torso position throughout your dip and feel your legs drive up through the barbell as you extend. Be cautious lowering the barbell back down before resetting for the next rep, do this with control.
3 RFQ
Single Leg Hip Thrusts x 10/each
Broad Jump – Max Effort x 4
Russian Twists x 20
Saturday, July 2
“Love is the only way.” - Martin Luther King, Jr.
MLK - Excerpt from “Loving Your Enemies” Sermon - 11/17/57 - Dexter Avenue Baptist Church, Montgomery, AL
Rebuild 8:30a - Community WOD 9:30a
Rebuild
For Quality:
10-9-8-7-6-5-4-3-2-1
KB Rack Cyclist 20kg/12kg
Gorilla Row 20kg/12kg
KB Rack Carry 20m each round 20kg/12kg
4 RFQ
Box Elevated Pistol Squats (plate loaded or bodyweight or assisted) - 4 reps/leg 31X1 Tempo
rest 45secBanded or Cable Face Pulls - 10-12reps 30X1 Tempo
rest 45secTall Kneeling KB Horn Bicep Curls x 12-15 reps 20X0 Tempo rest 45 sec and back to 1
Community WOD
Teams of 2 – AMRAP 30
Row, 2000 m
Run, 1600 m (done via 8 post runs)
120 Single Arm Dumbbell Thrusters, pick load
80 DB Box Step-Ups
40 Ring Dips (Bar/Box/Bench Dips)
20 Wall Walks (Pike Push-Ups or Push-Ups)
Athlete Instructions
Instructions
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 m, and for the run, switch after each post run. Partition the rest of the repetitions however you deem best.
Friday, July 1
“Spread love everywhere you go. Let no one ever come to you without leaving happier.” - Mother Teresa
WOD
FOR TIME
50 Strict Press (65/45 lbs)
25 Strict Pull-Ups (Bent Over Rows)
50 Narrow Grip Barbell Floor Press (65/45 lbs)
50 Sumo Deadlift High Pull (65/45 lbs)
50 Tall Kneeling Barbell Push Press (65/45 lbs)
50 Ring Rows
Finisher:
Tabata Windshield Wipers (over KB if possible) :20/:10x8
Thursday, June 30
“If you look at what you have in life, you'll always have more. If you look at what you don't have in life, you'll never have enough.” - Oprah Winfrey
Rebuild option available today.
Strength Focus class with Coach Jacob: 4:30pm (programming below)
Strength 1 (altogether)
3 RFQ
10-12 DB IYT’s @2111
15 DB Hammer Curls – Alternating @2111
20 DB Weighted Sit-Up @2111
Strength 2 (altogether)
3 RFQ
L-sit/hang :20 on - :40 off
HS Hold :40 (Dbl KB OH Hold :60)
WOD
"The Eagle"
8 RFT: Kettlebell Front Squats and Kettlebell Farmers Carries
8 rounds for time of:
8 Kettlebell Front Squats, pick load
Kettlebell Farmers Carry, pick load, 20 m
Athlete Instructions
Instructions
This is a test and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160 meters of farmers carry.
Each time the KB’s hit the floor = 10 burpee over box penalty (payable after the WOD). Choose wisely. This is a fast WOD, challenge yourself!
Rebuild
3 RFQ
15 Double KB Goblet Squat @3111
Double KB Farmer Carry – 1 building lap
Strength Focus
2-3 rounds
1 arm hang 5-10 seconds
Kettlebell slingshot 3 / 3
Hand stand walking 5-10 seconds
Wednesday, June 29
“If life were predictable it would cease to be life, and be without flavor.” - Eleanor Roosevelt
Skill
Kipping Practice
Double Under Practice
WOD
"Double Pits to Chesty"
AMRAP 12 mins: Double Unders, Push-ups, and Toes-to-bars
Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Push-ups
10 Toes-to-bars
Core Finisher (if time):
3x Plank Walk 24’ (2 mats down and back)
Hollow Holds 3x:30 on/:30off
Tuesday, June 28
“Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma – which is living with the results of other people's thinking.” - Steve Jobs
Strength
Alt EMOM 18 mins: Posted Single Leg Deadlifts, Barbell Hip Thrusts, and Prone Swimmers
Every 1:30 for 18 mins, alternating between:
10 L Posted Single Leg Deadlifts, pick load @3011
10 R Posted Single Leg Deadlifts, pick load
7 Barbell Hip Thrusts, pick load @20X1 heavier this week!
5 Prone Swimmers @4040
Movement Demos
WOD
AMRAP 12 mins: Bar Muscle-ups, Dumbbell Hang Power Cleans, and Dumbbell Alternating Reverse Lunges
Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups (Chest to Bar Pull-Ups/Pull-Ups/Toe Spot Pull-Ups w/Negatives)
6 Dumbbell Hang Power Cleans, 55/35 lbs
12 Dumbbell Alternating Reverse Lunges, 55/35 lbs
Rebuild
3 RFQ
20 Single Arm KB Swings
16-20 Alternating Single Arm Dumbbell Push Press, pick load @2111
12-16 Dumbbell Farmers Carry Alternating Reverse Lunges, pick load @3111
XT Strength – Jerk Focus
Jerk - A:
Power Jerk + 2 Split Jerk : 1-1-1-1
Power Jerk + 2 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+2) 50-60% 1RM Split Jerk
Use the power jerk to set the tone for your speed and your explosiveness. The final two split jerks of each set should feel even better because of the mobility advantages of the positioning.
Jerk - B:
Split Jerk 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
75% 1RM (or more)
If things are feeling good at 75%, feel free to increase the weight more. Use the second rep of each set to fix any issues you discovered in the first rep. Be explosive. Be aggressive.
Jerk - C:
Push Press 5x3 at 70% 1RM
Rest as needed between sets.
This 70% is based on the push press 1RM you set. Remember, you'll need to switch gears a bit from using the double knee bend for your jerks. This is ONE knee bend during the initial dip. Squeeze your glutes and quads as hard as you can while driving the bar overhead to keep them from re-bending.
3 RFQ
Single leg “box” jumps x 5/each
Russian Twists x 20
Monday, June 27
“The way to get started is to quit talking and begin doing.” -Walt Disney
Strength
Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Athlete Instructions
Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Movement Demos
WOD
For time:
21 Deadlifts, 225/155 lbs
Run, 200 m
21 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
15 Deadlifts, 225/155 lbs
Run, 200 m
15 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
9 Deadlifts, 225/155 lbs
Run, 200 m
9 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
Sunday, June 26
“Children must be taught how to think, not what to think.” - Margaret Mead
XT Strength: 9a
Snatch Day!
Log your best Snatch 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
If you already know your snatch 1RM, skip this test. You'll need to know your max for various percentages throughout the program. If you don't know your snatch 1RM, work up to a max today and log your score here. Make note of how things felt and what kind of jumps in weight you made. We'll retest again at the end of the program.
Snatch - A:
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat : 1-1-1
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1+1+1) 50-60% 1RM Snatch
Reset any time the bar comes back to the floor or the hang. This complex should require a lot of focus as you go through a variety of movement patterns. Practice the sequence ahead with an empty barbell before your working sets so that you are familiar with the flow and can focus on your execution each rep.
Snatch - B:
Snatch Pull + Snatch + Hang Snatch + Overhead Squat : 1-1-1-1-1
Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+1+1+1) 65% 1RM Snatch (or more)
Commit to prioritizing speed pulling under the bar on all your snatch reps and reaching your deepest possible position for the overhead squats. This is more difficult to do with heavier loads so keep it a high priority at our starting point and reap the benefits down the road. You can build up to a heavy complex today but keep these things in mind.
Snatch - C:
Snatch Pull 5x3 Use the same weight for each set. Rest as needed between sets.
90% 1RM Snatch
Let's focus on your feet today. Make sure you feel balanced as you drive off the floor and aim to be vertical at the top of your extension versus too far forward or backward.
Saturday, June 25
“Teaching is the greatest act of optimism.” - Colleen Wilcox
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Alt EMOM 16 mins: Half Kneeling Single Arm Landmine Press, Stationary Dips, and Flutter Kicks
Every 1 min for 16 mins, alternating between:
8 L Half Kneeling Single Arm Landmine Press, pick load @21X1
8 R Half Kneeling Single Arm Landmine Press, pick load
max rep Stationary Dips, 40 secs
max rep Flutter Kicks, 40 secs
Every 1 min for 20 mins, alternating between:
8 L Front Foot Elevated Split Squats, pick load @3111
8 R Front Foot Elevated Split Squats, pick load
max rep Strict Handstand Push-ups, 30 secs
Ring Front Leaning Rest, 40 secs
12 Bent Over Reverse Dumbbell Flies, pick load @2011
Community WOD
With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks, 205/135 lbs (total)
Run, 400 m (together)
Double Unders are completed at the same time, partners don't move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.
In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
Athlete Instructions
Scaling
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.