* Olympic Lifting class is cancelled for tonight.

** 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) Halting Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of each dip for 2 seconds.

2) 20 minute EMOTM:

Movement 1 – 1-10 Bar Dips

Movement 2 – 1 Heavy Deadlift

Pick reps you can maintain on the bar dip. For the Deadlift start around 75-80% of your 1RM and climb as deemed fit.

WOD:

3) 1 Hang Snatch + 20 Double-unders: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

4) 1 Hang Clean + 20 Double-unders: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

5) AQAP:

25-20-15-10-5 Kettlebell Swings 70/53

5-10-15-20-25 Burpees

Extra Work:

6) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

7) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement, if you can’t consistently move with your bodyweight then scale down. Included load of sled in bodyweight.

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

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