Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean and Jerk as skill and work to WOD weight

Part 2 – Conditioning: – “Grace and then some…” – RX is on

Performance: For “Grace” time and total working time (with a 25 min time cap):

• “Grace” – 30 Clean & Jerk (135/95)
• Run 1 mile
• 15 Thrusters (115/75lb) – use same BB, athlete should reduce the weight on the bar, upgrade possibility to upgrade weight on thruster if desired

Notes to CFJC athletes: If you are looking to try to get on the board with your Grace time, have someone count you off, unverified times will not going up on the board.
Looking to PR? The last time we did this WOD was in August of last year: https://sscfit.com/blog/wod-for-tuesday-august-18-2015/

Fitness: “Grace” time and total working time (with a 25 min time cap):

• “Grace” 30 C&J
• Run 1 mile
• 15 Thrusters

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM 8 minutes – 1 Snatch climbing in weight each min
Fitness: EMOM 8 minutes – 2 S2OH each min climbing in weight each min to 8 RPE

Part 2 – Conditioning: “Sanity”

Performance: AMRAP 12 minutes of –

• 7 Power Snatch (115/75lb)
• 10 Burpee

Fitness: AMRAP 12 minutes of –

• 7 S2OH @RPE 5
• 10 Burpee

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: E90sec 15 min: 1 power clean + 2 Front Squat, climbing to heavy

Part 2 – Conditioning: “Sunburn”

Performance:AMRAP 10 min

• 8 Front Squats (135/95lb)
• 30 Double-Unders
• 8 Toes-to-bar

Fitness: AMRAP 10

• 8 FSQ RPE 7
• 30 Speed steps (or 45 singles)
• 16 Sit-ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Skill: Russian KB basics – the hike, Double arm swings, Single arm swings, alternating swings (start light and work up)
…AND HS hold

Part 2 – Conditioning: “Mutt and Jeff” – Partner up!!!

Performance (with Fitness variation):

AMRAP 5 min of –
Partner A: KB Swing (24/16k for performance, scale as needed for fitness)
Partner B: Max Handstand hold

**One partner holds a handstand against the wall while the other partner accumulates as many swings as possible. When the handstand fails, partners switch
(For fitness athletes: Plate waiter hold, one plate on each hand, arms remain bent at about crown height)

-Rest 3 min-

AMRAP 5 min of –
Partner A: KB Sumo Hi-Pull (24/16k for performance, scale as needed for fitness)
Partner B: Max plank hold

**One Partner holds a plank while other accumulates max Hi-Pull

-Rest 3 Min-

AMRAP 5 min of –
Parter A: Goblet Squat (24/16k for performance, scale as needed for fitness)
Parter B: Max Hanging knee raise hold

**one Partner holds a hanging knee raise while other partner accumulates max goblet squats (fitness balance in boat pose)

Warm-up & Mobility: 15 Minutes

Conditioning: “Angie” RX is on

Performance: For time –

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

To RX this WOD, you have to finish one movement before moving to the next. Partition as needed for those who are not looking for the ‘RX’

Fitness: For time –

• 100 Ring Rows
• 100 Push-ups (elevated if necessary)
• 100 Sit-ups
• 100 Squats

For Fitness athletes partition the work as needed.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Pause Bench Press or Strict press – 3@77%, 3@80%, 3@82.5% (This should be a weight you could do 2-3 more reps at)
Fitness: Strict Press 5×3 RPE 7 follow each set with a 30 sec bridge/progression

Part 2 – Conditioning: “Beanpole”

Performance: AMRAP 14 of –

• 10 Box jumps (24/20″)
• 25m Lunge w plate locked overhead (45/35lb)
• 200m Run with plate/sandbag (45/35lb)
• Rest 30s

Fitness: AMRAP 14 of –

• 10 Box jumps or step-ups
• 25m Lunge w plate locked overhead
• 200m Run with plate/sandbag
• Rest 30s

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 9 minute EMOM – 2 Clean and Jerk – working up to heaviest WOD weight. If performing the Performance WOD (with increasing weight), take 3-5 minutes to plan your bumps.

Part 2 – Conditioning: “Ode to the Granite Games Master’s Qualifier”

Performance: 15 minutes for reps

• 10 Clean & Jerk (135/95lb) (*these can be power cleans)
• 15 Burpees over bar (bar facing, both feet over the bar at once)
• 8 C&J (135/95lb)
• 15 Burpees over bar
• 6 C&J (155/115)
• 15 Burpees over bar
• 4 C&J (155/115lb)
• 15 Burpees over bar
• 2 C&J (185/135)
• 15 Burpees over bar

…with any time remaining max C&Js

Fitness: Use the same rep scheme but pick one weight for the barbell work and stay there for the entire WOD (RPE 5-6) and get over the barbell via any method for the burpees

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working percentages off your 1RM – 1×5@60%, 1×5@65%, 1×4@75%, 1×4@80%
Fitness: Squat – 4 sets of 5 @RPE 7 with 1 min plank hold after ea set.

Part 2 – Conditioning: “Daddio”

Performance: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters (95/65lb)

Fitness: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters at 5-6RPE

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – skill work and warm up to WOD weight

Fitness: Power Clean – skill work and warm up to WOD weight

Part 2 – Conditioning: “Second Thoughts”

Performance: 21-15-9 reps for time of –

• Power Snatch @ 7 RPE
• Box jumps (24/20″)

Fitness: 21-15-9 reps for time of –

• Power Cleans @ 7 RPE
• Box jumps or step-ups

 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat

Performance: 4 sets of 5 reps at 75% across
Fitness: 4 sets of 5 reps increasing in weight to a 7 RPE

Part 2 – Conditioning: “Schweva”

Performance: 3 RFT:

• 800m run
• 30 WB (20/14lb)
• 30 KB Swings (32/24k)

Fitness: 15 min AMRAP of –

• 400m Run*
• 20 WB
• 20 KB Swings

*Increase the run distance by 200m each round: 400-600-800m run