X-FIT: CrossFit Athletics Greensboro / High Point

1. 7 x 1 snatch 3 position
2a. 3 x ME Bench 90%
2b. 3 x 8 Good Mornings heavy

WOD
30 Front Squats
15 T2b
15 lateral jump box jumps

1. Snatch 5 x 2
2a Snatch Pulls 3 x 3
2b Snatch Heave 3 x 3

Wod

Grace 135 clean and jerks

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning (pain threshold)

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Complete the following every minute for as long as possible:
20 Double-unders
1 Hang squat clean

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.

Conditioning

3 rounds for time:

5 Snatch Balances 135/95#

20 Wall Balls 20/14#

30 Double-Unders

20 T2B

30 Double-Unders

BB Gymnastics

1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.

Notes: These are not touch and go reps. Reset before each rep.

Strength

1) 1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

BB Gymnastics

1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.

Conditioning

EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-

3 rounds for time of:

Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Midline (time permitting)

1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.