WED 07.09.14

Lunging it out

Lunging it out

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14

And coming tomorrow…

A. Cleans: In 15 minutes Clean 1-1-1-1-1-1 workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 115:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex1: 240# Squat Clean, 9:34. Rx+

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