*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) Muscle Snatch: 2 Reps Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 12 minute AMRAP:

20 Kettlebell Swings 53/35

20 Box Jumps 24/20

20 Knees-to-armpits

20 Wall Balls 20/14

Extra Work:

5) 5 sets of:

10 Band Pull Aparts

10 Banded No-Moneys

10 Banded Face Pulls

Not for time. Rest as needed. Focus on positioning and activation.

6) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on quality of movement and position over load.

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