Author: Jade

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 20 minute EMOTM: Odd – 3 Close Grip Bench Press Even – 5 Close Grip Upright Barbell Row Warm-up as needed. Start around 60% of your 1RM Bench Press. Close Grip Bench Press should be no wider than pointer finger on the beginning of the knurling. For Upright Rows (or High-pulls) start around 30-40% of your bodyweight and climb accordingly. Range of motion should be barbell to the clavicle or higher. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT. 2) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 35/26 9 Push-ups Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps,…