* There will be no CrossFit Kids class this Saturday the 10th

** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times.

WOD:

1) Behind the Neck Snatch Grip Jerk: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Establish a heavy Triple. Make sure you have 6 other working sets within 80% of the day’s 3RM.

2) Banded Close Grip Bench Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a heavy Triple. Make sure you have 4 other working sets within 80% of the day’s 3RM.

3) Deficit Trap bar Deadlift (2″): 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Establish a heavy Triple. Make sure you have 4 other working sets within 80% of the day’s 3RM.

4) Clean and Jerk: 1 Rep Every 30 seconds x 50 reps

Perform this at 70-80% of your 1RM. Pick a weight and stick with it from rep 1-50. All reps are full Squat and Split Jerk.

5) 4 rounds AQAP:

30 Box Jump Overs 24/20

25 Toes-to-bar

20 Thrusters 75/55

15/10 Calories Assault Bike

Rest 5 minutes

Get after it, don’t hold anything back. Goal scaling should be unbroken throughout at least to start. Keep track of time to complete each round.

6) Single Arm Dumbbell Strict Press: Establish a 5RM, then 4×5/side @ 80ish%

Start on your non-dominant arm. Rest 2-3 minutes between sets.

7) Kroc Rows: 3 sets of 20/side

Rest 2-3 minutes between sets. Heavy as possible. Use momentum.

8) Barbell Roll-outs: 4 set sof 10-15 reps

Rest 90-120 seconds between sets.

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