MON 11.03.14

Building pulling strength: Strict pullups and ring rows

Building pulling strength: Strict pullups and ring rows

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean: In 15 minutes work up to a 3 rep max Power Clean touch and go.

B. 8 minute AMRAP
8 Power Cleans (135/95)
8 Cal Row

Post load for Clean and rounds and reps completed. Ex: 205# , 7+3 Rx

And coming tomorrow…

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [20 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

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