Author: Jade

WOD: 1) Back Squat: 4 @ 75%, 3×4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch: 15 minutes EMOTM x 1 Rep If your back is smoked from yesterday take it easy, work light and focus on speed/technique. Build as heavy as you feel comfortable. Full Squat all lifts. 4) Clean and Jerk: Every 75 seconds x 12 sets x 1 Rep If your back is smoked from yesterday take it easy, work light and focus on speed/technique. Build as heavy as you feel comfortable. Full Squat and Split Jerk all lifts. 5) 20 minutes EMOTM: Odd, Alternate Muscle-ups/Toes-to-bar, Even, Wall Balls Pick rep counts you can maintain for all sets. If you’re solid with the normal ball weight, move up to a heavier…

WOD: 1) “Open 14.3”- 8 minute AMRAP: 10 Deadlifts 135/95 15 Box Jumps 24/20 15 Deadlifts 185/135 15 Box Jumps 24/20 20 Deadlifts 225/155 15 Box Jumps 24/20 25 Deadlifts 275/185 15 Box Jumps 24/20 30 Deadlifts 315/205 15 Box Jumps 24/20 35 Deadlifts 365/225 15 Box Jumps 24/20 Get as far as you can in 8 minutes. Think about your strategy for this workout, how you will load plates, what combination of plates, etc. I would absolutely recommend if you’re not stellar at box jumps than you should step-up. They will keep your heart rate down, allow you to recover more, and keep no reps out of the question. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Reminder AM classes are cancelled today. First class will be at 12:00 PM. Hope to see you all in the afternoon/evening, or get out and actively recover by enjoying the snow. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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…