MON 01.26.15

Dexter on thrusters

Dexter on thrusters

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 21-15-9 Rep Rounds [15 minute time cap]:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 Rx.

And coming tomorrow…

A. Power Clean: 2-2-2-2-2 Working up to a heavy double touch and go.

B. Teams of 2, 20 Minute AMRAP:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

Post load for Clean and total reps from WOD: 250#, 312 Rx.

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