Author: Jade

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Power Snatch: 3-3-3-2-2-2-1-1-1-1 EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. For all the 3’s and 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day. 2) Power Clean + Push Jerk: 2-2-2-2-2-1-1-1-1-1 EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. For all the 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day. 3) 3 rounds AQAP: 50 Double-unders 21 Pull-ups 15 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 4) Band Pull Aparts: 100 not for time Focus on positioning and activation over speed. Switch over and underhand every 10 reps. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat including mobility. For results…

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Back Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Stiff Leg 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. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else. 3) 3 rounds AQAP: 400m Run 35 Air Squats 21 Russian Kettlebell Swings 53/35 Extra Work: 4) Waiters Walk: 400m Heavy as possible, but keep it under 10 minutes. Switch sides every 100m. Keep track of time and attempts to complete. 5) Single Leg Hip Thrusts: 3 sets of 15/side Rest…