* There will be no CrossFit Kids class this Saturday, the 12th

Pre Class:

1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 

2) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Deficit HSPU

Pick reps that you can maintain. For the HSPU, no more than 5 reps, adjust difficult by going to a large deficit or going strict.

Class:

3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. Your max reps set should be Touch-and-Go, no pausing on the floor, only at the hang.

4) Hip Thrusts: 4 sets of 8

Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle.

5) 6 minute AMRAP:

5 Clean and Jerks 165/113

10 Burpee Lateral Bar Hops

Compare to 12/4/13

Post Class:

6) Sled Drag: 400m

Light. Focus on walking through your heels at a steady pace.

7) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

8) Handstand Walk: 10 minutes Practice

Work on any facet of a hold/walk.

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

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