TUES 10.07.14

Coach Kelly watching Ellen on her Front Squat

Coach Kelly watching Ellen on her Front Squat

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: In 10 minutes work up to a heavy single (not a 1 rep max).

B. For Time:
200m run to start each round
10-8-6-4-2 Front Squat (155/105)
Rest 30 seconds b/t rounds

Post load for Front Squat and time to complete WOD. Ex: 315#, 9:10 Rx

And coming tomorrow…

A. Push Press: 5 sets of 3 reps. Worksets at the same weight. Max reps on final set.

B. 12 minute EMOM:
1st: 7 Push Press (60% of part A.)
2nd: 10 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)

Post load and reps for Push Press. Post total pullups for the WOD and weights.
Ex: 205# x 4 reps, 165#, 31 @ 25#.

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