* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

Pre Class:

1) 3-Position Snatch: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Order is High Hang, Above the Knee, Below the Knee Hang. All reps full Squat. Use straps if you need them/have them.

2) 3-Position Clean: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Order is High Hang, Above the Knee, Below the Knee Hang. All reps full Squat.

WOD:

3) Front Squat: 7 reps Every 2:30 for 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago.

4) Back Squat: 7 reps Every 2:30 for 4 sets

Start at your last Front Squat weight. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago.

5) 10 minute AMRAP:

10 Clean and Jerk 135/95

10 Chest-to-bar Pull-ups

Extra Work:

6) Weight Pistol Squats: 10 minutes Practice

Weight using either a Kettlebell or Dumbbell.

7) Face Pulls: 100 for time

Break up anyway you want.

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.

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