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WODS 7/3-7/8

MONDAY 7/3/2017




On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch

Start of a four week progression. In each session, there are four waves (which totals 12 minutes). The time and the movements stay the same, but our percentage will increase. Two weeks ago (June 5), we completed this sequence for 9 minutes, or three waves. Today, we’ll repeat the same weights, but add on a fourth wave for a total of 12 minutes. Next week, we build.

Our aim here is to own all three movements. The weights are not meant to be super heavy… this is technique work. We will sweat and challenge ourselves, but we are focusing on the practice element. By steadily increasing the load for routine exposure at the start of every Monday inside “Grunt Work”, we will develop a very consistent olympic base to work with in our next cycle, “Barbell Ninja”.

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the Minute x 12:

Set #1, on the 0:00… 50% of 1RM Squat Snatch

Set #2, on the 1:00… 55% of 1RM Squat Snatch

Set #3, on the 2:00… 60% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.



For Time:

30 Power Snatches (135/95)

Post Times to SUGAR WOD


This is a classical CrossFit benchmark. Yet, what is far more important today than going “Rx” is our technique. Let’s view our “Isabel” today as 30 chances to actually improve our power snatch. And that comes with technique, not loading. This is what will ultimately make us better tomorrow, as opposed to potentially ingraining not-so-good habits in our power snatch if the weight is too heavy.

Stimulus wise, we are looking for a weight that we could lift for at least 5 repetitions “touch and go” with very good technique. As in, every single repetition is caught with locked out elbows. Strategy wise, it will vary between athletes naturally, with singles from the onset being the recommended strategy for most.

Set the tone in the first ten repetitions of the workout. These repetitions are an opportunity to confirm our movement inside the workout, for when we need it the most… repetitions 10-30. Commonly in “sprint” workouts, athletes will come out very aggressively in the first 10 repetitions, and in doing so, we aren’t moving at our best. Doing so becomes punishes us the second half of the workout, where seconds disappear between repetitions. The better we move in these opening reps, the better we’ll move in the final reps where it counts the most.


TUESDAY 7/4/2017




Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane


For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate


WEDNESDAY 7/5/2017




All movements below are to be taken from the rack.


From 0:00 – 5:00
Establish a 1-Rep Heavy Front Squat

Post heaviest load lifting to SUGAR WOD

From 5:00 – 10:00
Establish a 1-Rep Heavy Push Press

Post heaviest load lifting to SUGAR WOD

From 10:00 – 15:00
Establish a 1-Rep Heavy Thruster

Post heaviest load lifting to SUGAR WOD

There is a 5:00 rest build in before the start of our next part, starting on the 20:00.


AT THE 20:00... "UP FRONT"

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters

Odd Minutes – 200 Meter Run


Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing). In our sport, a moderately loaded barbell (think 95/65 or 65/45) for the thruster is very commonly used. Simply because, it produces an incredible stimulus through power output. It’s aerobic and anaerobic… it’s a potent movement. With that said, with it’s frequency, it’s difficult to become comfortable cycling a heavier load. To almost reset the baseline of what you feel is “moderate.” Our goal today is to get outside the comfort zone, and climb to weights that challenge us… all while we are breathing hard.

On these repetitions, let’s have two focus points, which is all the more important when the weights become heavier.

1) Positioning

The most common reason athletes miss a thruster is due to positioning. If we pitch forward just an inch during our squat, the bar will punch out in front of us as we go overhead and we’ll likely loose it forward. The front squat positioning decides how the thruster will go. When we go heavy on the thruster, we tend to focus more on the “press” portion, given how we can squat more than we can press, but I want to stress the importance of focusing on the squat. Our lift is often won or lost simply based on how the front squat fares.

We want to maintain all four fingers on the barbell to keep tension and an active position, and above both, make for a safe attempt overhead. With four fingers on the bar, we then want to relax our grip. This is not a death grip on the bar as that will pull our elbows down, sliding the bar forward and away from our body. As best as we can with our “thruster grip”, fight aggressively to maintain your elbows at the highest position they can be. This will put the bar on your front rack, and not on your hands, which saves your shoulder strength for the following overhead.

2) Hips

The squat itself can be relatively slow in a thruster. What needs to be aggressive is the extension as we pass parallel on our way our of the squat. As soon as we rise above parallel on the squat, as aggressive as you ever have before, drive your heels through the floor and violently extend your hips. We don’t fail a thruster due the the strength of our legs… it will be the strength of our overhead lockout. Strong hips in the extension of the thruster lend as much power from the lower half as possible to the upper half, the shoulders. There will be press outs, and good struggles to reach lockout – we want that – but in order to get the most weight overhead, we want to be as aggressive as we can with our hips.



THURSDAY 7/6/2017



Hang Squat Clean – Knee level. Find the power position (same as High Hang Squat Clean), and following, continue to push your hips back as the bar travels down your thighs, to eventually knee level. Here, we are looking for a very close to vertical shin position, and the most rigid midline.

Set #1 – Empty Barbell x 2 Full Complexes

Set #2 – 35% of 1RM CJ

Set #3 – 50% of 1RM CJ

Set #4 – 55% of 1RM CJ

Set #5 – 60% of 1RM CJ

Following, (5) additional working sets. Record heaviest lift to the leaderboard below for tracking.



“Grunt Work” 15-Rep Back Squat Benchmark

Iteration number two of three during our training cycle. A third will be completed just before the completion of “Grunt Work”. Previous scores should display below for reference. A significant increase to aim for is 5-10 lbs for women, and 10-15 lbs for males. Naturally, your judgement on how the first iteration went will dictate our approach today.

To warm up for for your attempt:

Set #1 – 7 Reps @ Light load, if not empty barbell. We are warm from the clean complex, but the specific bar position on the back rack is worth warming up specifically.

Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.

Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.

Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day. Much like our first attempt, feel the weight out today with a couple of repetitions. If for example you are going to attempt 225lb, a build from 185-205-225 is appropriate, feeling the loading out and priming ourselves for our attempt.

Post your 15-Rep Heavy to the leaderboard for tracking below.



3 Rounds:

75 Double-Unders

50 Air Squats

25 Calorie Row

Post Times to SUGAR WOD



FRIDAY 7/7/2017




5 Rounds:

1:30 Light Bike or Row

“X” Strict Handstand Pushups

Third and final week in this specific progression, building our percentages by 5% on each HSPU set.

This is a low intensity couplet pairing strict handstand pushups with an easy, steady paced bike. We are looking for a moderate heart rate increase – but not high. Refine the skill development by immediately kicking onto the wall (train the transition) to complete the set. We are completing a pyramid repetition scheme on the HSPU, climbing and then descending to where we opened.


Set #1 – 40% of Max Strict HSPU

Set #2 – 45% of Max Strict HSPU

Set #3 – 50% of Max Strict HSPU

Set #4 – 45% of Max Strict HSPU

Set #5 – 40% of Max Strict HSPU



“Doce” Part 1


27 Calorie Row

21 Power Cleans (155/105)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)


Record each score to the leaderboards above.

We have 3 x AMRAP 4’s, today, resting 4:00 between each. As you have noticed, although the repetitions stay the same throughout all parts, the weight on the power clean decreases per round. It is our aim to push with intensity on the first round, but still aim to match or beat our score in Part #1 on Part #2. Same for the final.

On Part #1, we are looking for a weight that you could complete 15+ repetitions unbroken with, when fresh.

On Part #2, we are looking for a weight that you could complete 20+ repetitions unbroken with, when fresh.

On Part #3, we are looking for a weight that you could complete 25+ repetitions unbroken with, when fresh.

On the row, we are looking to push outside our comfort zone here. This is by no means a sprint, but the rest intervals between each part allow us to push our pace. Rowing at or slightly faster than your 2K pace is advisable here to clear through these calories with time to spare for the remaining two movements.

On the power cleans, we are looking for sets. Not fast singles today. We are looking for a loading that allows you to open with 5+ repetitions to start, and even at so, we are able to come back to the bar only seconds later for another set. Lighter is more challenging here today.

On the burpee box jump overs, we are completing these “Open” style. That is, box facing. To be Rx, a two-foot jump is required. Step-up and overs are absolutely allowed, but to be Rx we will need to complete the two-foot takeoff.

It will be challenging to complete a single round of this workout as Rx. The 4:00 window will close fast, so we want to move with a purpose on all three movements. As with the majority of our interval training that we have been completing recently, it is less about maintaining a perfectly even score (we still want to strive for so, if not beat the previous round in this workout), but more about bringing intensity.


SATURDAY 7/8/2017


Split Jerk
7 Sets of 1, building in weight.

Rest as needed between sets, and take these from the rack. Just over two weeks ago (June 16), we built to a heavy triple. Today we will be building to a heavy single, still with a larger focus on positioning, than weight. Start at 50% of our 1RM Jerk, and slowly build from there for (7) working singles. Post heaviest single to the leaderboard for tracking below. If you have jerk blocks, use them.





*Team Version
In teams of 3, with one athlete working at any given time:

100/75 Calorie Assault Bike, 75 Power Snatches (115/80), 15 Rope Climbs

100/75 Calorie Assault Bike, 75 Clean and Jerks (135/95), 15 Rope Climbs

If we are using a Schwinn Bike today, complete 150/100 Calories per round.

If we do not have access to a bike today, row 120/90 Calories per round.

If we do not have access to a rope today, complete 50 CTB Pull-Ups per round.

In both situations, input our modifications to the notes column during score submission.


* In this team of 3 workout, we have one athlete working while the other two are resting. All numbers above are team totals.

Given how we are looking at a 1 to 3 work to rest ratio, we can push our efforts when we step up to the plate. On the bike, this is not a full sprint, but it is an aggressive pace – think about what you would hold for a 1-2 minute bike test. Short sets pay off here so that we can keep the wattage high. With calories, the sliding scale comes into play and it pays to push for a higher power output. With that said, let’s keep the transitions quick. Trading every 10-15 calories for males, and 5-10 calories for females. In other words, no more than 15-20 seconds at a time to preserve power.

On the barbell, we first approach a power snatch barbell in round one and a clean and jerk barbell on round two. The weight we are looking for is on the moderate end. Something that we could cycle for 10-20 repetitions unbroken, when completely fresh. For in the workout, we are looking to hold sets here. Whether it be 3’s, 5’s or another number, it should be moderate enough to complete sets. These should not be singles. Use a single bar and change weights to the CJ loading when you approach it as a team.

On the rope climbs, as you descend the rope, set your next teammate up for success. Control the whip after you dismount from the rope, and bring it to a standstill. This allows buddy two to get a running start to a static rope, which can speed his or her ascent given the higher jump. Play to your strengths here as a team. If one teammate struggles with the climbs, have them take on additional work on the bike or barbell, which then flips on the rope.



Earlier Event: June 25
WODS 6/26-7/1
Later Event: July 9
WODS 7/10/2017