* CrossFit Kids class is cancelled Saturday 1/24

** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly.

*** Paleo Challenge starts February 2nd, info HERE.

Pre Class:

1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

2) Snatch: 2 sets of 3 @ 70%, 3 sets of 2 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat.

WOD:

3) Snatch Pull: 5 sets of 3 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

4) Snatch Push Press: 5 sets of 4 @ 83%

Warm-up as needed. Rest 90-120 seconds between sets.

5) 3 rounds AQAP:

7 Power Snatch 135/95

14 Chest-to-bar Pull-ups

21 Kettlebell Swings 70/53

Extra Work:

6) Bent Over Landmine Row Wide Grip: 4 sets of 25

Rest 90-120 seconds between sets. Heavy as possible…keep it relatively strict, these aren’t kipping rows, but a little body english on your 3rd and 4th set on your last reps is acceptable as your grip and back blows up.

7) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds betweens sets. Add load/assistance as needed.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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