A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Level 1: 80 single unders. Level 2: 20 double unders. level 3: 40 du Even min: 1 below knee snatch + 1 OHS (add weight each round)
(Follow us on Social media as team HCF competes in Richmond!) 9-11a: Open gym. 10-11a: Weightlifting class, week 4/day 2 11a-Noon: FREE members only team WOD
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Gymnastics/Strength Development: https://www.crossfitinvictus.com/blog/why-negatives/ Handstand pushup skill work ~10 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Handstand Push-Ups x 5-10 reps Station 2 – Bottom’s Up Kettlebell/DB Carry x 25 Ft. each arm (good positioning- go heavy if possible) Station 3 – Bent-Over Barbell Row x 8-10 reps Station 4
AMRAP 8 min: Rx: 2 thrusters (95/65), 2 bar facing burpees 4 thrusters, 4 bar facing burpees.. continue adding 2 reps Sc: 2 thrusters (65/45), 2 bar facing burpees 4 thrusters, 4 bar facing burpees… continue adding 2 reps.
Team WOD Teams of 3: 1 works at a time, alternate athletes whenever needed 50-40-30-20-10 reps for time: Assault bike calories Chest-bar/chin over bar pullups GHD/abmat situps
A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Rx- 10 burpees. Sc: 6 burpees Even min: 1 high hang snatch + 1 below knee snatch (add weight each round)
A. Deadlift prep/warmup B. 21-15-9 reps for time: Deadlift (~70% of 1rm) Box Jump (30/24) go taller than “normal”
Saturday 8-10a: open gym. 10-11a: Weightlifting class, week 3/day 2 11a-Noon: FREE members only team WOD Sunday REST DAY
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5 rounds for time (20 min cap) Rx: 25′ overhead walking lunges (45/25) 8 chest to bar pullup 25′ overhead walking lunges 8 plate facing burpees Sc: 25′ overhead walking lunges (25/10) 8 pullup 25′ overhead walking lunges 8 plate facing burpees January Social: 6:45pm-8:45pm!
A. Three sets of: Back Squat x 8 reps @ 40-50-60% Rest 60 seconds Ring Rows x 8 reps (elevate feet if possible) Rest 60 seconds seated Dumbbell Press x 8 reps Rest 60 secondsB. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings C. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar
