* Progenex will be in this evening to do a sampling, make sure you stop in to train and recover.

** CrossFit Kids Cancelled through January 25th

*** New Programming Block HERE

**** Running Clinic w/Jason Wolstenholme HERE

***** Annual Holiday Party is the 30th, check it out HERE

****** WODDOC Seminar February 7th HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 16/12 Calories Assault Bike

Even – 3-5 D-Ball Over Shoulder + 10 Toes-to-bar

Scale output as needed for maintainable rounds. Pick an appropriate D-Ball weight that allows you to move relatively steady, there shouldn’t be large stop and resets between lifts.

WOD:

2) Power Snatch + Low Hang Snatch: 5 sets

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them/have them.

2) Snatch High-pull: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Rest between each rep. Use straps if you need them/have them.

4) 7 minute Up Ladder:

3 Power Snatch 95/65

3 Box Jump Overs 24/20

Perform 3 reps of each movement, then 6, 9, and so on until 7 minutes is up.

Extra Work:

5) 3 rounds AQAP:

3 Legless Rope Climbs 15ft

12 Deficit HSPU 8/6″

Use and Abmat between your plates/paralettes.

6) Pausing Ring Dips: 5 sets of 3

Rest 90-120 seconds between sets. 3 seconds Pause Top and Bottom. Add load if able.

7) Strict Pull-ups: 50 for time

No Singles. No dropping off the bar to end your sets, lower yourself back down.

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