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

Class:

1) Snatch: 8 sets Every 90 seconds x 3 reps

These should all be full Squats. Start at approximately 60% of your 1RM. These are not meant to be touch-and-go, drop and reset between every rep. Build as heavy as you feel comfortable.

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

These should all be full Squats. Start at approximately 60% of your 1RM. These are not meant to be touch-and-go, drop and reset between every rep. Build as heavy as you feel comfortable.

3) 3 rounds AQAP:

50 Air Squats

15 Pull-ups

10 Hang Power Cleans 135/95

One of the original CrossFit Videos

Extra Work:

4) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

5) Handstand Push-ups: 10 minutes Practice

Work on any facet of a Handstand Walk, Hold, Push-up. Perform and EMOTM if you have Push-ups and want to work on them.

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

Post Results/Thoughts To Comments