* New Shirt Order Being Placed 8/1/16 HERE

** CrossFit Kids will be cancelled this Saturday, 7/30

Pre Class:

1) Farmers Handle Deadlift: 5 sets of 3

Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets must be within 80% of your day’s max. Rest 2-3 minutes between sets.

WOD:

2) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 for loading.

3) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets

This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other.

4) 3 rounds AQAP:

21 Wall Balls 30/20

15 Toes-to-bar

9 Power Snatch 115/75

Extra Work:

5) Bent Over Supinated Barbell Rows: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

6) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

7) Sled Drag: 400m @ Bodyweight

Not for time, just focus on moving smooth and steady.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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