Author: Jade

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Box Jumps 24/20 20 seconds Rest Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments While there is some random nonsense in this, this is a great listen

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) Push Press: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Push Jerk: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should flow right from the Push Press, no extended rest between the two movements. 3) 3 rounds AQAP: 10 Power Cleans 95/65 20 Kettlebell Swings 53/35 400m Run Extra Work: 4) Handstand Push-ups: 10 minutes Practice If you have them, perform an EMOTM, work on any style of HSPU. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…