MON 11.09.15

Jin kettlebell snatch

Jin kettlebell snatch

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: In 15 minutes work up to a 3 rep max Front Squat.

B. For Time: [16 minute time cap]
Open: 1000m Row
4 Rounds
8 Pullups (Rx+ = C2B)
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
8 Front Squat (m = 100/135, w = 70/95)

Post load for Front Squat and time to complete WOD. Ex: 205# , 10:25 Rx+.

And coming tomorrow…

A. Power Snatch: In 10 minutes work up to a heavy single.

B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (m = 75/95/115, w = 45/65/85)
20 Double-Unders

Rest 4:00

4 minute AMRAP:
4 Power Snatches (m = 65/75/95, w = 35/55/65)
20 Double-Unders

Rest 5:00

5 minute AMRAP:
5 Power Snatches (m = 45/55/75, w = 15/35/55)
20 Double-Unders

Post load for Snatch and rounds and reps completed each AMRAP. Ex: 185#, 3 / 4+3 / 5+12 L3

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