1st Saturday's WOD

Gymnastics  HSPU  1-3 EMOM 10:00
Strength  Max Back Squat
WOD  12.2   10:00 AMRAP Snatches   75/45, 135/75, 165/100, 210/120    30 @ each weight before moving on.

It was great to see so many of yall competing this weekend.  I hope that you took some valuable information from the experience.  Our programming is geared towards preparing you for the CrossFit Games circuit.  This starts with the Open, Regionals, and finally the Games.  Local competitions fall short some times in the modalities, movements, and time domains the can test because of logistical reasons.  Local competitions should be treated as a test, not the end product.  Rest assured, you will be thrown a variety of movements in the open.  The past Open WODs have contained the following movements/loads.  These movements are just an idea to prepare you for whats to come, and to let you know why we program the competitors class in the fashion in which we do.  I encourage everyone to work their weaknesses, ask coaches for feedback, and take advantage of our specialty classes such as OLY, Powerlifting, and Running.

5 Min AMRAP - 20 Min AMRAP
Double Unders
Squat Clean 165/105
Jerk 165/105
Overhead Squat 120/80
Snatch M 75/135/165/210
Snatch W 45/75/100/120
Muscle Ups
Box Jumps 24"/20'
Push Press 115/75
Toes to Bar
Chest to Bar Pullups

Hand Stand Push Ups
Thruster 155+/105+
Snatch 155+/105+
Hang Clean 225/135
Deadlift 345/225
Dumbbell Snatch 100/70
Snatch and Clean from below the knee off the blocks.  65% of 1 RMs

Snatch Balance 5-5-5-5

500m row
rest 90 seconds on the rower
500m row




Snatch work from blocks (below knee)

Back Squat 1-1-1-1 + 1 high box jump work up to a heavy single

20:00 AMRAP
2 muscle ups
8 KB swings 32k
EMOM 10:00
3 Ball grip pullups

5 K row

Alternating Bar and Ring Muscle Ups.  Not for time.  Unbroken
Remember 8:00 AM Class time

Hopefully this will help your Handstand Pushups

Competitors Class will meet at 8:00 AM Saturday morning.


EMOM 10:00
Snatch Balance + 1 OH squat @ 60% of snatch (no heaving)

3 rounds for reps 1:00 at each movement then 1:00 rest between rounds
Wall Balls
Sumo Deadlift High Pull #75
Box Jump 20"
Push Press #75
Row For Calories

Rest 2 hours then CrossFit NOLA WOD
EMOM 10:00
3 Unbroken Muscle ups

7 Min Max burpees to 6" standing reach with both hands

Build to a heavy squat clean stop on 1st failed attempt

For time
3 rounds
250 m row
10 double kb goblet squats 20k
10 kb push press 20k
Here is your WOD for Saturday. 

Get in early and start mobility, we will jump right into the workouts.

WOD #1

#225/155 deadlift
HSPU (hands inside 36")

Rest 15 Minutes, additional mobility

WOD # 2

500m row
30 Burpees
400m run

Build to a heavy squat snatch in several sets.  Work technique.

Back SQ
3-3-3-3 @ 85%

EMOM 15:00  3
Ball grip supine ring pullups

5 sets
6 Unbroken Bar Muscle Ups
Rest 2:00
30 Unbroken Wallball Shots
Rest 2:00
3    42"box jumps
Rest 2:00

For time
42 Steps #65 Sand bag lunges 21/leg
30 Steps SB Lunges 15/leg
18 Steps SB Lunges