WED 09.20.17

Shannon & Darcy

Today’s schedule

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

Workout of the Day (WOD)

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. “Powerslide”
3 Minute AMRAP

21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Pullups
21 Pushups (L3+ = Handstand Pushups)

Rest 3 minutes

3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (L3+ = Handstand Pushups)

Rest 3 minutes

3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (L3+ = Handstand Pushups)

Post total reps completed in the WOD. Ex: 158 L3+

And coming tomorrow… Bring-A-Friend Day!!

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Mountain Climbers (R+L=1)
Aces: 200m Run with Prowler (50#)

Post time for the WOD. Ex: 28:30 Rx

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