* This is a de-load week, volume is lower, take it easy on yourself and don’t add a bunch of extra stuff in, volume will ramp back up next week.

**CrossFit Kids will be cancelled this Saturday the 23rd.

WOD:

1) Behind the Neck Snatch Grip Jerk: 7 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Start around 70% of your 1RM OHS. Use blocks or rack. Build as heavy as deemed fit.

2) Floor Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80% of your day’s max or heavier.

3) 5 rounds AQAP:

1 mile Run

1 mile Assault Bike

Goal is consistent pacing throughout.

4) Strict Ring Dips: 10-9-8-7-6-5-4-3-2-1 Unbroken

For time. Rest as needed. If you fail hitting a set unbroken you must restart that set.

5) Single Arm Dumbbell Rows: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible. Keep them strict.

6) GHD Sit-ups: 8 x :20/:10

Max Reps.

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