WED 09.03.14

Dan warming up for squats

Dan warming up for squats

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance

B.For Time:
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders

**Scale to Singles (3:1)

Post load for Snatch Balance and time to complete WOD. Ex: 140#, 8:49 Rx

And coming tomorrow…

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.

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