MON 02.08.16

Gracie

Gracie

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP:
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Toes To Bar
10 Lateral Barbell Burpees

Post load for Snatch Complex and total reps for WOD. Ex: 145#, 208 Rx.

And coming tomorrow…

A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.

B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap] 15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**

**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips

Click here for complete WOD details.

Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.

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