*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd.

WOD:

 1) Push Jerk: 5 sets of 5

Warm-up as needed. Start around 70% of your 1RM. Establish a 5RM for the day, your other 4 working sets should be within 80% of today’s Max. Rest 2-3 minutes between sets.

2) Bench Press w/80lbs Chain: 5 sets of 3

Warm-up as needed. Start around 60% of your 1RM Bench Press. Establish a 3RM for the day, your other 4 working sets should be within 80% of today’s Max. Perform this in your normal bench grip. Rest 2-3 minutes between sets.

3) 4 rounds AQAP:

10 Deadlifts 155/105

10 Hang Power Cleans 155/105

10 Front Squats 155/105

10 Shoulder-to-Overhead 155/105

200m Run

Rest 5 minutes

Goal stimulus for this is to be an unbroken barbell complex into a run. Scale loading appropriately. Perform the Deadlifts either double-over hand, or perform the first Hang Power Clean in a mixed grip and switch your grip as you receive the bar.

4) 5 rounds:

200m Sprint

800m Jog

200m Sprint should be just that a sprint, run as fast as you can. The 800m should be at 2:00 slower than your mile pace. For instance if your PR mile is 6:00 then you would run the 800m at a 4:00 pace.

5) Push-ups: 20-18-16-14-12-10-8-6-4-2 Unbroken

For time. Perform in unbroken sets. No “resting” in down dog position, must maintain a plank. If you fail a set you must start that set over.

6) Neutral Grip Strict Pull-ups: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Goal is 10 reps. If you can perform 4×10, add load appropriately.

7) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE