* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

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

Pre Class:

1) 20 minute EMOTM: Odd, Muscle-ups, Even, Push Press x 3 reps

Pick reps you can maintain for the Muscle-ups, start at 70% of your 1RM Push Press, build as heavy as you’d like.

Class:

2) Snatch + Hang Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets

Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Both Snatches are full Squat.

3) Clean + Hang Clean + Front Squat + Jerk: 1 Complex Every 2 minutes for 7 sets

Warm-up as needed. Start at around 60% of your 1RM Clean and Jerk. Build as heavy as possible. Clean are full Squat, Jerk is a split.

4) 8 minute AMRAP:

100m Run

10 Hang Power Cleans 135/95

Post Class:

5) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

6) Toes-to-bar: 3 x Max Reps

Rest 2 minutes between sets. Stop your set when you lose your kip.

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

Post Results/Thoughts To Comments