Author: Jade

* There will be no CrossFit Kids Class today. Sorry for the inconvenience. WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 12 Muscle-ups 21 Power Cleans 225/155 9 Muscle-ups 21 Front Squats 225/155 6 Muscle-ups 21 Shoulder-to-Overhead 225/155 3 Muscle-ups Rest 10 minutes. Scale as needed to keep this a Met-con. 4) 3 rounds AQAP: 400m Run 20 Chest-to-bar Pull-ups 10 Strict Handstand Push-ups Rest 10 minutes. Scale as needed to keep this a Met-con. 5) 3 rounds AQAP: 25 Toes-to-bar 25/15 Calories Assault Bike Rest as needed. 6) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times,…

Pre Class: 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. 2) Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. WOD: 3) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reps should be done Touch and Go, no dropping the bar between reps. 4) Hang Snatch High-Pulls: 5 sets of 5 @ 60%> This should be done as a continuation of your Snatches. Use straps if you need them/have them. Load as heavy as possible, but range of motion should be at a minimum bar to sternum. 5) 5 rounds AQAP: 21 Wall Balls 30/20 12 Burpees 3 Rope Climbs 15ft Extra Work: 6) Banded Pull Throughs: 100 reps for time Keep track of…