* There will be no CrossFit Kids class this Saturday the 10th

** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times.

Pre Class:

1) Run:

A – 1600m @ Easy Pace – 1 minute Rest

B – 3 x 80 seconds @ Fast Pace/50% of Distance Walked as Rest – 3 minutes Rest

C – 1600m @ Easy Pace – 1 minute Rest

D – 3 x 40 seconds @ Fast Pace/50% of Distance Walked as Rest – 3 minute Rest

E – 1600m @ Easy Pace – 1 minute Rest

F – 3 x 20 seconds @ Fast Pace/50% of Distance Walked as Rest – 3 minute Rest

Easy is EASY, conversational pace. Fast efforts are done at your goal mile pace. Workout courtesy of Chris Hinshaw.

2) Snatch Pull + Snatch + Overhead Squat: 7 sets

Warm-up as needed. Rest 90-120 seconds between sets. You may reset between the Snatch Pull and Snatch. Establish a heavy complex for the day, your other 6 working sets should be @ 80%> of the day’s Max.

3) Clean + Front Squat + Jerk: 7 sets

Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy complex for the day, your other 6 working sets should be @ 80%> of the day’s Max.

WOD:

4) Front Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 2 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00  – 2 Reps

Warm-up as needed. Start at 70% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range.

5) Front Rack Alternating Lunges:

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

@ 20:00 – 5 Reps/Side

This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly. Look to build your loading from last week.

6) 21-15-9 – AQAP::

Power Snatch 95/65

Chest-to-bar Pull-ups

Extra Work:

7) Sled Drag: 400m @ Bodyweight

Not for time. Smooth and steady. Focus on walking through your heels.

8) 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