Author: Jade

Pre Class: 1) Low Hang Clean + Low Hang Power Clean: Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Clean Deadlift: 3 sets of 3 @ 120%> Warm-up as needed. Rest 2-3 minutes between sets. Only work as heavy as you can maintain Clean Pulling position. Use straps if you need them/have them. WOD: 3) 1 and 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/5/16 for loading. 4) Romanian Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load…

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) For Max Reps: 3 minutes Squat Snatch 135/95 3 minutes Rest 3 minutes Squat Snatch 185/135 3 minutes Rest 3 minutes Squat Snatch 225/155 Keep track of reps performed in each interval. 2) 21 minute EMOTM: Minute 1 – 1 Round of “DT” Minute 2 – 1 Round of “Cindy” Minute 3 – 1 Round of “Nate” This is 7 total rounds of each workout. Scale as needed so that you don’t bomb out and can finish with consistent output. 3) AQAP: 800m Run 30-20-10 Strict Ring Dips This is a 3 round workout, starting with 800m every round. 4) Rope Climbs: 30 for time Goal here is to work on pacing, work to do a consistent amount every minute until complete. 5) False Grip Ring Rows: 4 sets of 10…