*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 2-Position Snatch (Floor,Knee): Max for Day

Warm-up as needed. Rest 2-3 minutes between sets.

3) Snatch Pull: 3 @ 115%, 3 @ 120%, 3 @ 125%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps.

4) Back Squat: 1 @ 89%, 3 @ 79%, 1 @ 91%, 3 @ 81%, 1 @ 93%, 3 @ 83%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 60 seconds between sets. Reset between each rep and make sure you’re hitting full depth.

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) 7 sets of:

3 Strict Pull-ups +

3 Chest-to-bar Pull-ups +

3 Bar Muscle-ups

Rest 90-120 seconds between sets.

2) Strict Rope Pull-ups: 5 sets of 6

Rest 2-3 minutes between sets. Load as heavy as possible.

3) 3 Supersets of:

15 Cable Flat Bar Upright Rows +

15 Cable Flat Bar Bicep Curls

Rest 2-3 minutes between sets.

4) AQAP:

100 Burpees

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