THURS 07.12.18

By July 11, 2018 WOD No Comments

Ian hitting that triple extension

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Brianna
4p: Open Gym- Pietsch
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
Overhead Squat (95/65)
*Rx+= weight vest

Post load for sets of 3 reps, heaviest front squat and time for the WOD. Ex: 275#/315#, 7:49 Rx.

And coming tomorrow...

A. Pistol Progressions

B. 4 Rounds for time
4 Ring Muscle Ups
20 Weighted Pistols (25/15)

C. Core Cash Out
KB Slashers
4 x 13/13

Post time and weight to complete the WOD and weight for slashers. Ex: 8:40 Rx

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