Sunday, February 19, 2017

2017-02-20 WOD


Welcome to the Superman Cycle! During this short 5 week cycle, our focus is going to be performing well in the CrossFit Open! You may be asking, "why is this the Superman Cycle?" Well, no one has the same "give me everything you've got, I can take it!" attitude that Superman embodies. So during the CrossFit Open, we want you to borrow Superman's attitude every week and don't stress about what Dave Castro might throw at us, because if you've been following our programming thus far, you'll be ready for anything! Let those Open announcements bounce off your chest like bullets on the big red "S" and tackle them knowing that you're more powerful than a locomotive and able to leap tall box jumps in a single bound!


Superman Cycle Week 1

AMRAP in 5 minutes:
...HS Walk for distance
*Must be completed in 5' increments. Hands must start BEHIND the line and must completely cross the next line to count it. Same standards as 16.1, but on your hands!


"Zod" [RX]
3 Rounds:
...15 Deadlifts (155/105#)
...12 Chest to Bar Pull Ups
...9 Bar Facing Burpees
...6 Power Cleans (155/105#)
...3 Bar Muscle Ups
Time cap of 15 minutes. Post time.


COMPETITORS

AMRAP in 5 minutes:
...HS Walk for distance
*Must be completed in 5' increments. Hands must start BEHIND the line and must completely cross the next line to count it. Same standards as 16.1, but on your hands!


"Zod" [Comp]
3 Rounds:
...15 Deadlifts (185/125#)
...12 Chest to Bar Pull Ups
...9 Bar Facing Burpees
...6 Power Cleans (185/125#)
...3 Bar Muscle Ups
Post time.


"Bizarro"
3 Rounds:
...15 DB Snatch (50/35#)
...12 DB Thruster (50/35#)
...9 DB Overhead Lunges (50/35#)
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 minutes for 3 rounds:
...200m Run
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the run and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


Back Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

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