* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

Pre Class:

1) 3-Position Clean: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for.

2) Deficit Clean Pull: 5 @ 90%, 5 @ 95%, 5 @ 100%

Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″.

WOD:

3) Front Squat: 7 reps Every 2:30 for 4 sets

Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:30, 5:00, and 7:30

4) Barbell Bulgarian Split Squats: 10 reps/side Every 3:00 for 3 sets

This should be done as a continuation of your Front Squats. Perform all 10 reps on 1 leg before switching to the other. Sets should be done at 10:00, 13:00, and 16:00.

5) 5 rounds AQAP:

15 Wall Balls 30/20

3 Power Cleans 225/155

Extra Work:

6) Strict Ring Muscle-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

7) Close Grip Chin-up: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible. Hands 4-6″ apart.

8) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds betweens sets. Make these heavy, but keep them strict.

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