Author: Jade

WOD: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: Halting Clean Pull + Halting Muscle Clean + Push Press Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep. 1b) 6:00 – 12:00 – Every 1:00 x 6 sets: Halting Power Clean + Pause Front Squat + Push Jerk Build loading as deemed fit. Pause just below the knee for 1 second on each rep. 1c) 12:00 – 18:00 – Every 1:00 x 6 sets: Halting Clean + Jerk Continue to build loading as deemed fit. Halt just below the knee for 1 second. 1d) 19:00 – 22:00 – 3 minutes Max Reps: Clean and Jerk @ 70-80% of Today’s Heaviest Lift Max reps at a fixed weight. Battery work to finish. 2) AQAP: 100 Alternating Lunges 7 Rope Climbs 15ft 80…

*CVCF Intramural Team Open Score Submission HERE CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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…