MON 04.13.15

Keeping warm

Keeping warm

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Tempo Deadlift: 3 sets of 5 reps (80% 5RM). All sets at the same weight. Tempo: 2041. Rest 3 minutes after each set.

Tempo:
2 (eccentric – negative phase)
0 (transition/bottom)
4 (concentric – ascending phase)
1 (rest at top)

B. 2-4-6-8-10-12 Rep Rounds For Time:
Ring Rows
Burpees
Wallballs (20/14)

Post load for deadlift and time for WOD. Ex: 305#, 7:23 Rx

And coming tomorrow…

A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (m = 95/75 w = 65/55)

Post load for snatch and time for WOD. Ex: 165#, 11:10 Rx+.

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