* A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3-Position Power Snatch

Order is Floor, Low Hang, Hi-Hang. Start around 50% of your 1RM. Keep the weights light and the lifts clean and snappy.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 3-Position Power Clean + Push Press

Order is Floor, Low Hang, Hi-Hang. Start around 50% of your 1RM. Keep the weights light and the lifts clean and snappy.

1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts + 3 Clean Power Shrugs @ 100-110-%

For this piece the goal is to work on position and bar path for the Deadlift. Don’t just rip the weight off the floor in a Clean Grip. Start in your Clean Grip and Position, start to move the bar off the floor, once past the knees, re-scoop under the bar just as you would in an actual Clean, don’t just hip hinge like a traditional Deadlift. Upon completing the 3rd rep, stay at the Hang and perform 3 Power Shrugs (small hinge + shrug, think like a Hang Clean Pull).

2) 10 minute AMRAP:

10 Push-ups

10 Power Snatch 75/55

Extra Work:

3) Strict Pull-ups: 5 sets of 6-10 Reps

Rest 90-120 seconds between sets. Use assistance as deemed fit.

4) Single Arm Kettlebell Upright Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading.

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

https://www.youtube.com/watch?v=JxjMdqevE88