WED 08.13.14

Brandon finishing a Clean and Hang Clean complex.

Brandon finishing a Clean and Hang Clean complex.

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. Every minute on the minute (EMOM):
7 Rounds
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold

Post load and reps for Back Squat, and total time (seconds) for sprints. Ex: 285#, 148 seconds

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees

Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#

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