“Death by Clean and Jerk”

At 3-2-1 go….complete one power clean and jerk. Then every minute on minute (EMOM) add one clean and jerk until athlete can’t complete all reps within the minute.

155/95


Cash Out

4 x 400 meter run. All out effort on each 400 meter run with 2 minute rest between each 400 meter. Try to stay within +/- 5 seconds on each effort.

Skill Work - Toes to Bar

Met-Con/Conditioning

12 Minute AMRAP:

10 thrusters (95/65)

8 toes to bar

6 high pulls from floor (same weight as thrusters)

This week will be the last week in the back squat strength cycle.  Get ready to test your 1 Rep Back Squat max next Tuesday to see how you've improved!

Smolov Squat Cycle #11
Based off you 1RM back squats
7 x 5 @ 80% + 20 

15 min amrap:

Run 200 M

10 Push Ups off plates. Hands and feet on 45lb for guys 25lbs for girls
10 Hang Snatch 75/55
Run does not count towards total reps

3rd WOD of the WV CrossFit Championship

3 rep max overhead squat
 
Athlete must complete 3 consecutive
reps of the overhead squat


-Bar may be taken from a rack
-Placed overhead by any means necessary
without help from anyone else
-Once at lockout overhead, bar can not touch
any part of the athlete's body (head, shoulders, etc)
- Hands must be inside
of collars but may touch side of collar
-All squats performed to proper depth
(crease of the hip below knee)
-Full hip opening at the top of every
squat
-As always, must have a judge
-Judge must give the "down" or "rack"
command once athlete displays complete control of the weight after the 3rd and
final squat. If athlete drops or racks before the command it will be a no
rep.



THEN


3 Rounds for time:
50 DU’s (or 100 singles plus 50 tuck jumps)
14
weighted step ups holding KB in each hand in front rack position 53/35
21
sit-ups

No 6pm class!



Deadlift
2 @ 65%
2 @ 72.5%
5 x 4 @ 77.5% 

2nd WOD of the WV CrossFit Championship

Skill Work:  Drills for lateral box jump work

For Total Reps

5 Minutes:

15 Hang Squat Clean Thrusters 75/55

12 Hang Squat Clean Thrusters 105/75

9 Hang Squat Clean Thrusters 135/95

6 Hang Squat Clean Thrusters 165/ 115

Thrusters...remaining time for max reps 195/135


40+ weights: 

75/35

95/55

115/75

135/95

165/115

 

Standards: clips must be on and first rep must be deadlifted, then begin movement from hang. All reps start from hang position. Hang power clean to thruster is legal. No front squats to press/push press/jerks permitted. Athlete loads their own bar.

Skill Work:  Snatch
A)
1RM for a 3-position Snatch: this is a power snatch, a hang snatch (no lower
than the top of the knees) and hip snatch, with all 3 positions completing 1
rep. This 1RM will be dictated by the highest weight for the hip snatch. If any
press out, it must be eye-height or above; must be a standard snatch grip
(wide).

Snatch high-pull
from hang position (no lower than the top of the knees):  4 x 3 @ 15% of above
1RM 3-position snatch ...


Met-Con/Conditioning
For Time:
15-10-5-10-15
Twin KB Shoulder to
Overhead 53/35
Pullups

Skill Work:  OHS 
15 minutes to work overhead squat technique/positioning

Met-Con/Conditioning
3 Rounds for time:

400 M Run

10 OHS 95/65

Skill Work:  Hang Squat Clean Thruster
Athlete can work towards a 1RM hang
squat clean thruster to gauge their abilities for the second WV CrossFit Open
workout on Friday

Smolov Squat Cycle #10
Based off you 1RM back
squats
5 x 7 @ 75% + 20

1st WOD of the WV CrossFit Championship

For Time:

100 Calorie Row

100 Push Press (bar must come from the ground)

Men Open & 40+ 75#

Women Open 55#

Women 40+ 45#

16 Minute time cap. 1 second penalty for every rep not completed.

Deadlift 5 x 6 @ 70% using your new calculated 1RM from the previous week

12 minute AMReps:
12 Thrusters (95/65)
12 Toes to Bar
12 Burpees