* This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required.

** There will be no CrossFit Kids classes until Tuesday, August 26

Pre Class:

1) Snatch High-Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Reset between each rep. Use straps if you need them/have them. Build as heavy as possible, don’t go heavier if you can’t get the bar to you pecs.

2) Snatch: 1 Rep EMOTM x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

Class:

3) AQAP:

1 mile Run

40 Shoulder-to-Overhead 135/95

20 Squats Cleans 135/95

10 Muscle-ups

Post Class:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments

Definitely a repeat but a favorite video of mine, a great listen if you haven’t heard it.