*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) Push Press Clusters: 5 sets of 2-2-2

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 10-15 seconds between Doubles, and 2-3 minutes between sets.

2) Banded Deadlifts: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Use approximately 50% bar weight and 20-30% band tension. Focus on maximal speed.

3) 15 minute EMOTM:

Minutes 1-3 – 5 Power Clean + 5 Hang Power Clean @ 135/95

Minutes 4-6 – 4 Power Clean + 4 Hang Power Clean @ 165/115

Minutes 7-9 – 3 Power Clean + 3 Hang Power Clean @ 185/135

Minutes 10-12 – 2 Power Clean + 2 Hang Power Clean @ 225/155

Minutes 13-15 – 1 Power Clean + 1 Hang Power Clean @ 265/175

Scale as needed. Goal stimulus is for each minute to be done as an unbroken complex.

4) 0:00-30:00 – Every 5:00 x 6 sets:

400m Run

10 Burpee Pull-ups

+

5 Thruster

Thruster is performed from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. Rest as needed between the Burpee Pull-ups and the Thrusters within your 5:00 minute window.

5) Dead-Stop Single Arm Dumbbell Row: 4 sets of 8/side

Setup appropriately so you pull from the floor each rep. Perform a 3 second eccentric lower on each rep. Perform all reps on 1 side before switching to the other. Build as heavy as possible. Rest 2-3 minutes between sets.

6) Weighted GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets. Load as heavy as possible without having to pause during the set.

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