THURS 08.29.18

#cfmstrong on 3-2-1!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Back Squat
E2MOM

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Complete one set on the 2min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

And coming tomorrow…

A. Snatch Complex
Hang Power Snatch + OHS
5 x 2+2 (increasing)

B. 3 Rounds [16 min cap]
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Single Arm KB OHS
100m Run

Post weight for complex, and time to complete WOD Ex: 185, 9:43 Rx

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