Saved by the Bell

Saved by the Bell

Score Type:: Total Time

"A year from now, make it possible to look back and be glad you started today." 

Power Snatch 
EMOM 5:
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75% 
2 @ 80% 

"Saved by the Bell" 
5 Rounds: 
21 Air Squats 
10/7 Calorie Assault Bike 
9 Alternating Dumbbell Snatches (50/35) 

If not biking today, perform one of the following: 
10/7 Calorie Row 
100 Meter Run

Annie Got Wrecked

Annie Got Wrecked

Score Type:: Total Time

"CrossFit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much about yourself." - Ben Smith, CrossFit Athlete 

"Annie Got Wrecked"
100 Double Unders, 50 AbMat Sit-ups, 200m Run* 
80 Double Unders, 40 AbMat Sit-ups, 200m Run 
60 Double Unders, 30 AbMat Sit-Ups, 200m Run 
40 Double Unders, 20 AbMat Sit-ups, 200m Run 
20 Double Unders, 10 AbMat Sit Ups, 200m Run 
*Runs are completed with Wreckbag (53/35) 
*Single Unders 2:1 or 1:1

If unable to run, complete one of the following:
100 Meter Weighted Walk 
15/10 Calorie Assault Bike (no arms) 

After completing "Annie Got Wrecked"; if time allows: 
Chest-to-Bar Pull-Up Benchmark (note your reps; we will re-test this) 
For Max Repetitions: 
1:00 Chest-to-Bar Pull-Ups (or chin over bar) 
1:00 Rest 
1:00 Chest-to-Bar Pull-Ups 

Power Down

Power Down 

"The secret of getting ahead is getting started" - Mark Twain 

EMOM 6:
Squat Clean & Jerk (starting at 50% not going past 75%)

"Power Down"
15-12-9 
Calorie Row 
Power Snatch (95/65)

directly into: 

15-12-9
Calorie Bike 
Power Clean & Jerk (95/65) 
Rx+ - 115/80

*Be patient, trust the process. Back squats and bench press are coming...

Double Or Nothing

Double or Nothing

Score Type:: Total Time

"Strive for progress, not perfection." 

Split Jerk 
On the Minute X 10 
Build to Heavy Split Jerk 

then:

"Double of Nothing"
3 Rounds
75 Double Unders
50 Air Squats 
15 Power Cleans (135/95) 

Double Under Options: 
Reduce Reps 
1:00 Double Under Practice
150 Single Unders 

Power Clean Options:
Decrease Weight (115/75) (95/65) 
Hang Power Clean 

Raising the Bar

Raising the Bar 

Score Type:: Rounds and Reps

Lurong Challenge - WOD 1: 

1) "Raising the Bar" 
AMRAP 9: 
8 Lateral Bar Hop Burpees 
7 Cleans (Squat or Power) 
6 Front Rack Lunges (3/3)
5 Shoulder to Overhead 

Level 3 - 135/95
Level 2 - 95/65
Level 1 - 65/45 (Level 1 athletes perform front squats instead of front rack lunges)

2) Mid-line conditioning: 
EMOM 12: 
Minute 1: 15/10 Calorie Row 
Minute 2: 20 AbMat Sit-Ups 

Mind Eraser

Mind Eraser 

Score Type:: Rounds and Reps

"To think is easy. To act is difficult. To act as one thinks is the most difficult." - Joann Wolfgang

"Mind Eraser"
AMRAP 20: 
7 Power Cleans (135/95) 
7 Burpees (I know, I know) ;)
200 Meter Run 

Run options: 
250 Meter Row 
15/10 Calorie Assault Bike

Snake Bite

Snake Bite

Score Type:: Total Time

"It's not always that we need to do more but rather that we need to focus on less." 

1) Tempo Front Squats (Week 4 of 4) 
9 sets of 1 Tempo Front Squat 
There are 3 pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel...maintain solid front rack position. 
Sets 1-3 - 1 Rep @ 55% of 1RM Front Squat 
Sets 4-6 - 1 Rep @ 60% of 1RM Front Squat 
Sets 7-9 - 1 Rep @ 65% of 1RM Front Squat 

2) "Snake Bite" (3 options today) 
For Time:
21-15-9
Squat Clean (95/65) 
Chest to Bar Pull-Ups
------------------------------------
WOD Option A: (Scaled)
For Time:
15-12-9
Power Clean (95/65) 
Front Squats (95/65) 
Chest to Bar Pull-Ups 
--------------------------------------
WOD Option B: (scaled)
For Time:
15-12-9
Power Clean (75/55)
Front Squats (75/55)
Pull-Ups