THUR 10.12.17


Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Brianna

Workout of the Day (WOD)

A. Push Press: 7 sets of 3 reps. Increasing weight start at 50% and work up to 90% of 1 RM. Rest 2-3 minutes between sets. When you fail, go down in weight for your last sets. The goal is to hit a set of 2 and a half reps on your 5th or 6th set.

B. Not For Time
2 Rounds
10 Candlestick to straddle stretch
10 Ring Dip Negatives
10 Reverse Flys (10/8#)

Post load for each set of push press.
Ex: 135-155-175-195-215-235(2)-215

And coming tomorrow…

“Glen” [40 Minute Time Cap]
30 Clean & Jerk (65/35)
400m Run
30 Ring Rows
400m Run
50 Burpees

30 Clean & Jerk (95/65)
800m Run
10 Rope Climbs (10ft)
800m Run
75 Burpees

30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

**Select a weight for the C&J that is less than 60% of your 1 rep max.

Post time for the WOD. Ex: 37:36 L3

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