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Pre Class:

1) Football Bar Bench Press Wide: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Ring Push-ups: 3 sets of 15

Rest 90-120 seconds between sets. Add load if able.

Class:

4) Power Snatch: 1 reps EMOTM x 12 minutes

Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit.

5) Power Clean + Push Jerk: 1 rep Every 90 seconds x 8 sets

Warm-up as needed. Start around 60% of your 1RM Power Clean or Push Jerk, whichever of the two is lower. Build as heavy as deemed fit.

6) 9 minute AMRAP:

3 Deadlifts 155/105

3 Hang Power Cleans 155/105

3 Push Press 155/105

30 Double-unders

Post Class:

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds betweens ets.

8) Skull Crushers: 3 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Absolutely nothing to do with CrossFit, but amazing…don’t forget about the things to do outside of the gym