MON 08.10.14

Deadlift and Smiles :)

Deadlift and Smiles 🙂

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. For 10 minutes every minute on the minute (EMOM): Complete 1 complex.
1 Power Clean
1 Hang Clean

B. Rep Rounds: 21-15-9
Squat Clean (95/65)
Hand Release Pushups

Post load for complex and time for rep rounds. Ex: 205# 8:10.

And coming tomorrow…

A. Kipping: In 15 minutes practice kipping (bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar

B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes-to-bar
60 Double Unders
30 Goblet Squats (24/16kg)

Post max unbroken reps for complex and time to complete WOD. Ex: 12, 10:55

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