Monthly Archives: July 2016

WOD NOTES Today we are testing an event from the 2016 CrossFit games masters events. Fitness and Performance “Feel the Berm” 4 RFT 400 m run 20 Burpee box jump/step up Sport Hang Snatch Build up to 3 RM Then… 4 x 2 at same load 5 sets Clean + Jerk dip squat + Split jerk 1+3+1 @80-95% Clean DL Work up to 5 RM Then… 3 x 5 @80% of 5 RM

WOD NOTES For most today is a strength day….but for those of us that struggle with shoulder/t spine and hip mobility this is going to be a ton of effort and lots of sweat with light loading. Mobility = function. Fitness Dynamic prep x 2 sets Prayer stretch x 45 sec Perfect stretch x 45 sec 20 minutes Work up to heavy 5 Front Squats w/pause 4 sets DB Strict press x 8-12 reps Biceps opener x 5/5/5/5 Hollow hold x 20-30 seconds Performance Dynamic prep x 2 sets Prayer stretch x 45 sec Perfect stretch x 45 sec E2MO2M x 8 2 Front Squats @75-85% 15 minutes Establish today’s heavy OHS

WOD NOTES Developing technical olympic lifts followed by some UB gymnastics and fast rowing. Keep your stroke smooth and keep the length long within your mobility. You will have two scores for each piece today: example 12 push ups / 1:35 @27SPM Fitness  15 minutes Developing snatch technique 3 sets AMRAP UB Push ups + 500 m row AFAP Rest 1:1 Performance 15 minutes Snatch complex: Snatch DL + hang snatch 3 sets AMRAP UB HSPU + 500 m row AFAP Rest 1:1 Sport BTN Push press Work up to 5 RM Then… 3 x 8 @90% of 5 RM HBBS Work up to 8 RM Then… 3 x 8 @90% of 8 RM Strict press in split stance (earthquake) 5 x 5 Hold each rep for 3 seconds in lock out

WOD NOTES Goal is UB on the DU for the Performance group…if you break up the DU = 5 penalty burpees. Fitness and Performance For times: 500 m row 400 m run 50 DU Rest 2 minutes 400 m row 250 m run 75 DU Rest 2 minutes 300 m row 250 m run 100 DU Sport Snatch balance EMOM x 7 Build up to AHAP Snatch every 90 seconds x 8 75% x 2, 80% x 2, 85% x 2, heavy for the last 2 sets 30 minutes C&J Build up to heavy single