TUES 11.18.14

Dan W. power snatch lockout

Dan W. power snatch

Bring-A-Friend Day Thursday

BAF is going to be this Thursday 11/20 all classes. Invite a friend or family member to join you for an all levels beginner friendly partner WOD!

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- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time
5 Power Clean (m = 155/185, w = 105/135)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. Deadlift (Not for time):
3 Rounds
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

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