TUES 10.14.14

Liz H. front rack carry. "This WOD doesn't look that challenging" -Said every CrossFitter once.

Liz H. front rack carry. “This WOD doesn’t look that challenging” -Said every CrossFitter once.

Today’s schedule

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

Workout of the Day (WOD)

A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.

B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees

**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)

Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx

And coming tomorrow…

A. Deadlift: 3 Rep Max

B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders

EVEN:
Rest

Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.

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