* Holiday Schedule HERE

** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15

*** Paleo Health and Wellness Challenge Starts 1/4/16

Pre Class:

1) Snatch: 15 minute EMOTM

A – Minutes 1-5 @ 73%

B – Minutes 6-10 @ 77%

C – Minutes 11-15 @ 82%

D – At your own pace 1 @ 86%, 1 @ 90%, 1 @ 92%, 1 @ 94%

Warm-up as needed. All reps full Squat. If the heavy lifts aren’t there bring the weight back down to 80% for your final reps. No more than 1 failed lift.

2) Behind the Neck Jerk + Jerk: 1 set @ 75%, 1 set @ 80%, 3 sets @ 85%

Warm-up as needed. Use a percentage of your best Jerk. Use blocks or rack.

WOD:

3) Front Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/16/15 for loading.

4) 21-15-9 – AQAP:

Overhead Squats 135/95

75 Double-unders

Extra Work:

5) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible but position/balance over load. Goal should be to keep opposing foot off the ground for all 10 reps, then switch sides.

6) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

7) Sled Drag: 400m @ Bodyweight

Pace should be steady, scale weight down if you can’t consistently move.

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