Author: Jade

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) Muscle Snatch: 2 Reps Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 20 Kettlebell Swings 70/53 20 Box Jumps 24/20 20 Toes-to-bar 20 Wall Balls 20/14 Extra Work: 5) AQAP: 21 Kipping Handstand Push-ups 200ft Dumbbell Farmers Carry 100/70 15 Strict Handstand Push-ups 150ft Dumbbell Farmers Carry 100/70 9 Paralette Handstand Push-ups 100ft Dumbbell Farmers Carry 100/70 Scale as needed. 6) Strict Bar Dips: 7 sets of 5 Rest 2-3 minutes between…

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. Pre Class: 1) 5 sets of: 250m Ski Erg 500m Row Erg 1000m Bike Erg Rest 3 minutes between intervals. Goal should be consistent, hard efforts for all 5 rounds. WOD: 2) Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day. 3) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other. 4) AQAP: 400m Run 40 Deadlifts 135/95 400m Run 30 Hang Power Cleans 135/95 400m Run 20 Front Squats 135/95 Extra Work: 5) D-Ball Bear Hug Hold Good Morning: 4 set of 15 Rest 90-120 seconds between sets. Focus on…