* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting

Pre Class:

1) Clean + Hang Clean + Clean: Establish a Complex for the Day

Warm-up as needed. Rest as needed between sets. All reps full Squat, all reps are Touch and Go.

2) Clean Pull w/Eccentric Lower: 3 sets of 3 @ 90%>

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Perform the pull then lower the bar to the floor at a count of 3 seconds.

WOD:

3) Back Squat: Every 2:30

5 @ 60-70%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

4) Front Squat: Every 2:00

5 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

5) 9 minute AMRAP:

15 Air Squat Squats

12 Box Jump Overs 24/20

9 Hang Power Cleans 115/75

Extra Work:

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

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

7) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

8) Sled Drag: 400m @ Bodyweight

If you can’t keep this moving steadily scale the weight appropriately.

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