TUES 11.10.15

Nipun extending on the power snatch
Nipun extending on the power snatch

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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

And coming tomorrow…

A. Rope Climbs: In 15 minutes practice **rope climbs.

**Athletes must wear long socks or pants to protect shins when climbing the rope.

B. Rotate Every Minute
3 Rounds 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climbs
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

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