* CrossFit Kids Cancelled through January 25th

** 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 Rowed

Even – 10 Kettlebell Deadlifts 53/35 + 10 Alternating Kettlebell Front Rack Lunges 53/35

Scale reps and loading as needed to get maintainable output across all 10 rounds. This is two kettlebells, one in each hand.

WOD:

2) Power Snatch + 2 Snatch: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build to a heavy set for the day, start at at least 60% of your 1RM. No more than 10 seconds between lifts. Drop and reset between each rep.

3) Snatch High Pull: 3 sets of 3

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

4) AQAP:

50 Alternating Single Arm Dumbbell Snatch 70/50

50 Toes-to-bar

50 Box Jump Overs 24/20

Extra Work:

5) 9 minute AMRAP:

3 Muscle-ups

6 Strict HSPU

9 GHD Sit-ups

Goal should be to scale so that sets are unbroken at least to start.

6) Rope Pull-ups: 5 sets of 5

Rest 90-120 seconds between sets. Load as heavy as possible.

7) Handstand Walk: 10 minutes Practice

If your proficient in Handstand Walking perform 6 sets of 50ft for time.

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