* Monday, September 1st, there will be only ONE class at 9 AM

** CrossFit Team Series Information HERE

Pre Class:

1) Snatch High-pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you have them/need them. Goal is heavier than last week.

2) Snatch: 1 rep EMOTM x 12 sets

Start at 60% of your 1RM. Build as heavy as deemed fit.

Class:

3) 3 rounds AQAP:

800m Run

30 Burpee-to-target

20 Power Snatch 115/75

Burpee-to-target should be a minimum f 6″ out of your reach

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Rest 90 seconds between sets. Heavy as possible.

6) Band Pull Aparts: 100 not for time

Alternate Over and Underhand every 10 reps.

7) 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