* Holiday Schedule HERE

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 150-200m Run, .07-.13 mile True Form, 10-20 Cals Ski Erg, Row, Assault Bike

Movement 2 – 10 Double Russian Kettlebell Swings

Pick loading and distances you can maintain for all 10 rounds.

WOD:

 2) Clean and Jerk: 1 Rep Every 1:30 for 15 sets

A – Sets 1-5 @ 62%

B – Sets 6-10 @ 67%

C – Sets 11-15 @ 72%

D – At your own pace 1 @ 77%, 1 @ 80%, 1 @ 82%, 1 @ 84%, 1 @ 86%

Warm-up as needed. All reps full Squat and Split.

3) 7 minute AMRAP:

10 Alternating Single Arm Dumbbell Snatch 70/50

10 Toes-to-bar

Extra Work:

4) 5 rounds @ Aerobic Pace:

3 Muscle-ups

6 Strict Handstand Push-ups

9 Chest-to-bar Pull-ups

12 Alternating Pistol Squats

15 GHD Sit-ups

Perform this at a moderate pace, not full blown Met-con, goal should be all unbroken sets. If you have the capacity for Strict Muscle-ups, then the Muscle-ups should be Strict, or a combination of Strict + Kipping.

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

One of my best friends Ryan Hawks passed away coming up on 5 years ago. His girlfriend at the time Angel Collinson, while completey unrelated to CrossFit, this has been getting a lot of buzz the last week. Super rad…remember what you do CrossFit for, maybe for the love of it, maybe for your fitness, or maybe to help you hammer lines down the ski slope.