* CrossFit Kids class is cancelled Saturday 1/24

** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly.

*** Paleo Challenge starts February 2nd, info HERE.

WOD:

1) Snatch: 4 sets of 2 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat.

2) Clean and Jerk: 4 sets of 2 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split.

3) 3 rounds AQAP:

7 Power Snatch 95/65

14 Pull-ups

21 Kettlebell Swings 53/35

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Build as heavy as possible.

5) Double-unders: 10 minutes Practice

Goal should be to get consistent sets of 50+ unbroken reps.

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

Post Results/Thoughts To Comments