*CrossFit Kids will be cancelled this Saturday the 23rd.

WOD:

1) Power Snatch: 3-3-3-2-2-2-1-1-1-1 EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. For all the 3’s and 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day.

2) Power Clean + Push Jerk: 2-2-2-2-2-1-1-1-1-1 EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. For all the 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day.

3) 3 rounds AQAP:

50 Double-unders

21 Pull-ups

15 Dumbbell Shoulder-to-Overhead 35/25

Extra Work:

4) Band Pull Aparts: 100 not for time

Focus on positioning and activation over speed. Switch over and underhand every 10 reps.

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat including mobility.

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