MON 11.10.14

Air Squats
Air Squats

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

Workout of the Day (WOD)

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

B. For Time: [20 minute time cap]
Open: 1000m Row
4 Rounds
8 Chest-to-bar pullups
8 Kettlebell Swings (32/24kg)
8 Front Squat (135/95)

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 (115/85)
20 Double-Unders

Rest 3:00

4 minute AMRAP:
4 Power Snatches (95/65)
20 Double-Unders

Rest 4:00

5 minute AMRAP:
5 Power Snatches (75/55)
20 Double-Unders

Post load for Snatch and rounds and reps completed each AMRAP.
Ex: 185#, 3 / 4+3 / 6+12 Rx

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