* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

** There will be no CrossFit Kids classes until Tuesday, August 26

Class:

1) Snatch + Hang Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets

Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Both Snatches are full Squat.

2) Clean + Hang Clean + Front Squat + Jerk: 1 Complex Every 2 minutes for 7 sets

Warm-up as needed. Start at around 60% of your 1RM Clean and Jerk. Build as heavy as possible. Clean are full Squat, Jerk is a split.

3) 8 minute AMRAP:

100m Run

10 Hang Power Cleans 95/65

Extra Work:

4) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

5) Rebounding Box Jumps: 10 minutes Practice

Work only to a height you can rebound.

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

Post Results/Thoughts To Comments