THUR 08.07.14

Today’s schedule

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

Workout of the Day

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex)
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees to 6” target
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#

And coming tomorrow…

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap] Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

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