Author: Jade

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 5 Paralette Handstand Push-ups Pick output you can maintain for both movements. Handstand Push-ups can be strict or kipping, “Gold Standard” would be 5 Strict Head-to-Ground per round. WOD: 2) 3 Hang Snatch: Every 2:00 x  7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Snatch Push Press + 3 Overhead Squats: 4 sets Warm-up as needed. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 4) 10 minute AMRAP: 30 Double-unders 15 Power Snatch 75/55 Extra Work: 5) 5 rounds AQAP: 3 Rope Climbs 15ft 15 GHD Sit-ups…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. Pre Class: 1) Clean Pull + Hang Power Clean + Power Clean: Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. WOD: 2) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/11/16 for loading. 3) Hip Thrusts: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 4) 21-18-15-12-9-6-3 – AQAP: Squat Cleans 95/65 Bar Facing Burpees Extra Work: 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets….