Author: Jade

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 WOD: 1) Hang Muscle Snatch: 5 sets of 5 Warm-up as needed. Build to a heavy 5 for the day. Rest 90-120 seconds between sets. Use straps if you need them/have them. 2) Snatch High-Pull + Low Hang Snatch: 1 Complex Every 1:00 for 12 sets Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Low Hang is below the knee. All reps full Squat. 3) Clean + Push Jerk: 2 sets of 2+2 @ 70%, 2 sets of 2+2 75%, 3 sets of 1+2 @ 80% Warm-up as needed. All Clean are full Squat. % Based off of your 1RM Push Jerk. 4) 14 minute EMOTM: Odd Movement – 5 Bench Press Even Movement – 1-2 Legless Rope Climbs Bench Press start around 60%…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 Pre Class: 1) Snatch Push Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. WOD: 2) Back Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/12/15 for loading. 3) AQAP: 12-9-6 Muscle-ups 24-18-12 Burpee Box Jump Overs 24/20 Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times,…