Author: Jade

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Stone-to-shoulder x 1/side Pick a rep range you can maintain for the Bar Muscle-up. Work as heavy as you are comfortable with the stone.   Class: 2) Jerk: 3 reps Every 2 minutes for 10 sets Start at around 60% of your 1RM Push Press. Build as heavy as you like. Focus on a vertical torso, and keeping your heels down as long as possible. These should all be Split Jerks. 3) 12 minute AMRAP: 12 Burpees 12 Box Jumps 24/20 12 Chest-to-bar Pull-ups Post Class: 4) Sled Drag: 400m Light. Work on walking through your heels. 5) Farmers Carry: 6 x 50ft Heavy. Rest 90 seconds between sets. 6) Run: 4 x 400m Medium pace. Focus on running technique. Rest 2 minutes between intervals. For results post detailed weights, reps, times,…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Pistol Squats Work on any style of Handstand Push-up. Pistol no more than 5/side/round. Pick rep counts you can maintain for all 10 sets.   Class: 2) Snatch Balance: 5 sets of 3 Rest 90-120 seconds between sets. Goal should be to work heavier than last week. 3) Snatch: 10 sets EMOTM x 1 rep These should all be full Squats. Start at approximately 60% of your 1RM. Build as heavy as you feel comfortable. 4) 3 rounds AQAP: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans 205/135 One of the original CrossFit Videos Post Class: 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 6) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load if able. 7) Banded Pull-Throughs: 3 sets of 15…