THUR 11.03.16

Thursday morning crew on a Bring-A-Friend Day! The next BAF Day is Thursday, November 17th.
Thursday morning crew on a Bring-A-Friend Day! The next BAF Day is Thursday, November 17th.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Clean & Jerk
Complete 2 Clean + 1 Jerk complex E2MOM
1 set at 60%
1 set at 65%
1 set at 70%
2 sets at 75%

B. “Annie” [15 Minute Time Cap]
For time:
50-40-30-20-10
Double-unders
Sit-ups

Post time for WOD and load for C&J. Ex: 7:40 Rx, 205#

And coming tomorrow…

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. “Tootsie Roll” [15 Minute Time Cap]
For time:
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats (m = 45/65/95, w = 35/45/65#)
KB Swings (m = 16/20/24, w = 8/12/16kg)

Post load for complex and time for the WOD. Ex: 165#, 12:14 L3

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