FRI 11.30.18

By November 29, 2018 WOD No Comments

Alex and Colleen


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Snatch Complex
Position 1 (High Hang) Power Snatch + Overhead Squat
4 x 2+2 (building in weight)

B. For Time [17min cap]
10-9-8-7-6-5-4-3-2-1
Ring Dips (Rx+ Muscle Up into Dips)
Alternating Pistols (reps are each leg)

Post heaviest snatch complex and time to complete WOD. Ex: 135#, 11:46 Rx

And coming Saturday...

Happy Birthday Dyer!
Grey Wolf [For Time]


40 Power Cleans (135/85)
40 Air Squats
40 Bench Press
40 Double Unders
40 Deadlifts
40 Burpees

Post Time to complete WOD. Ex: 21:15 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday...

TBA



Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

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