* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE

** CrossFit Kids Cancelled through January 25th

*** Running Clinic w/Jason Wolstenholme HERE

**** WODDOC Seminar February 7th HERE

Pre Class:

1) Touch and Go Power Snatch: Establish a 3RM

Warm-up as needed. Rest as needed between sets/attempts. No straps.

2) Back Squat: Every 2:30

10 @ 60-65%

8 @ 65-75%

8 @ 70-80%

8 @ 75-85%

Warm-up as needed. Pick weights based upon feel. Perform this on a running clock.

3) Front Squat: Every 2:00

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel.

WOD:

4) Speed Deads: 2 Reps Every 1:30 x 10 sets

Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift in Band Tension (that’s both bands together). Goal is absolute speed, focusing on locking out hard. Reset your start position between reps, make sure both are pulls from a dead stop. Add 1 Mini Orange Band on top of last weeks setup.

5) 3 rounds AQAP:

75 Double-unders

21 Wall Balls 30/20

12 Power Snatch 115/75

Extra Work:

6) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

7) Dumbbell Stiff Leg Deadlifts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

8) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

9) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE