*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) Muscle Snatch: 2 Reps Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

20 Kettlebell Swings 70/53

20 Box Jumps 24/20

20 Toes-to-bar

20 Wall Balls 20/14

Extra Work:

5) AQAP:

21 Kipping Handstand Push-ups

200ft Dumbbell Farmers Carry 100/70

15 Strict Handstand Push-ups

150ft Dumbbell Farmers Carry 100/70

9 Paralette Handstand Push-ups

100ft Dumbbell Farmers Carry 100/70

Scale as needed.

6) Strict Bar Dips: 7 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

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