MON 09.22.14

Sometimes the WOD looks easy on paper

Sometimes the WOD looks easy on paper

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: **YOGA Rescheduled for Saturdays at 12pm**
8p: Open Gym- Kelly

CrossFit Journal: Metabolic Conditioning. “Though aerobic exercise is widely recognized as being the ideal vehicle for fat loss, recent studies have shown that anaerobic exercise is a vastly superior protocol for fat burning…”(click here to read more).

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps on final set. Rest 3 minutes between sets.

B. 10 minutes AMRAP
10 Burpees
6 1-Arm Kettlebell Snatch (alt) (24/16kg)
2 Muscle Ups**

**Scale 1:1 Chest-to-bar (C2B) Pullups

Post load and reps for Squat and total reps from AMRAP Ex: 285#, 7 reps, 92 C2B.

And coming tomorrow…

A. Strict Handstand Pushups (HSPU): 2 sets of Max Reps. Rest 3 minutes between sets.
Scale 2 sets of Max Reps Shoulder Press (85% 1 rep max)

B. 4 Rounds for Time [20 minute time cap]:
12 Handstand Pushups**
400m Run

**Scale to Shoulder-to-overhead (115/85)

Post reps from each set of HSPU and time to complete WOD. Ex: 16-12. 13:07 Rx.

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