Author: Jade

Pre Class: 1) Snatch: 4 sets of 2 @ 70% Rest 90-120 seconds between sets. Drop and reset between each rep. 2) Snatch Pulls: 3 sets of 5 @ 80% Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 3b) Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 3c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each…

Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…