TUES 07.15.14

Learning is like rowing upstream; not to advance is to drop back - Chinese Proverbs.

Learning is like rowing upstream; not to advance is to drop back – Chinese Proverbs.

Today’s schedule

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

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM)
ODD: 2 Hang Power Snatch (75% of 1 rep max)
EVEN: 15 seconds L-sit hold on pullup bars

B. 7 Rounds for time [14 minute time cap]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
8 Box Jumps (30/24”) Step downs only

Post load for Snatch. Post time to finish WOD. If time capped post total reps (15 reps per round). Ex: 165, 6:55 Rx+.

And coming tomorrow…

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

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