*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Class:

1) High Box Jumps: 8 sets Every 90 seconds x 5 reps

The goal here is to work on your hip power/explosiveness. Warm-up to a high box then perform 5 reps. Feel free to adjust the height as you get through your sets and feel comfortable. This should be something you absolutely cannot rebound, think single, explosive movements.

2) Clean: 8 sets Every 90 seconds x 3 reps

These should be full Squats. Start around 60% of your 1RM, build as heavy as deemed fit. If you aren’t yet comfortable performing a Squat Clean with load then substitute a Power Clean.

3) 3 rounds AQAP:

50 Air Squats

15 Banded Pull-ups

10 Hang Power Cleans 95/65

One of the original CrossFit Videos

Extra Work:

4) Hollow Position: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

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