* Holiday Schedule HERE

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

WOD:

1) Hang Muscle Snatch: 5 sets of 5

Warm-up as needed. Build to a heavy 5 for the day. Rest 90-120 seconds between sets. Use straps if you need them/have them.

2) Snatch High-Pull + Low Hang Snatch: 1 Complex Every 1:00 for 12 sets

Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Low Hang is below the knee. All reps full Squat.

3) Clean + Push Jerk: 2 sets of 2+2 @ 70%, 2 sets of 2+2 75%, 3 sets of 1+2 @ 80%

Warm-up as needed. All Clean are full Squat. % Based off of your 1RM Push Jerk.

4) 14 minute EMOTM:

Odd Movement – 5 Bench Press

Even Movement – 1-2 Legless Rope Climbs

Bench Press start around 60% of your 1RM, build as heavy as deemed fit. For Rope Climbs pick something you can maintain for all 7 sets.

5) 3 rounds AQAP:

75 Double-unders

21 Calories Rowed

12 D-Ball Over Shoulder 100/70

6) In Pairs – AQAP:

40 Front Squats 185/135

80 Pull-ups

30 Power Cleans 185/1135

60 Toes-to-bar

20 Shoulder-to-Overhead 185/135

40 Ring Dips

10 Squat Snatch 185/135

20 Bar Muscle-ups

One person works at a time.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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