Author: Jade

Pre Class: 1) Pause Overhead Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. 2) Jerk Balance + Halting Jerk: Every 90 seconds for 15 sets Warm-up as needed. Start at a comfortable weight and build up accordingly. Hold the bottom of the dip on the Jerk for 3 seconds. Build as heavy as deemed fit. WOD: 3) 5 Floor Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Floor Press. Build as heavy as deemed fit. Pick a quantity of GHD  Sit-ups you can maintain and also finish with some time to recover before your next set of Floor Press. Goal should be to have about 60 seconds of full recovery time. 4) AQAP: 800m Run 40 Wall Balls 30/20 30 Handstand Push-ups…

* CrossFit Games “Week” Schedule HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike/Row Movement 2 – 1-2/side Heavy Dumbbell Squat Snatch Pick reps for each movement that you can maintain. Alternate sides each rep on the Snatches WOD: 2) 3 Hang Power Snatch: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 3) 3 Hang Power Clean: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 4) 10 minute AMRAP: 12 Pull-ups 9 Power Cleans 135/95 6 Burpees Extra Work: 5) Strict Pull-ups: 7 sets of 3 Rest 90-120 seconds between…