9.21.15 WOD

September 20, 2015

Athletes, starting October 1st, we will be adding Open Gym times on Saturday’s at 10am and at 12:30pm. If you are trying to get in and WOD on Saturday mornings, we hope this helps. Also just a reminder about Open Gym times. If you are new to CrossFit try to come in to classes until you are comfortable with most movements. We do have coaches there to assist and answer questions, but not to run you though a class.

Coach Leo

11 Pass Throughs
11 Halos
Burgener Warm-Up x3
Skills Transfer x3
Junk Yard Dog x6 (each)

Oly Strength 2-1:
Power Snatch + Snatch – 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power snatch)
Jerk – 70%x3x2, 75%x3x3
Clean Pull – 90%x7x2, 90%x5x3
Back Squat – 60%x8, 65%x8, 70%x6, 75%x6x2

12 Minute AMRAP of:
100m Run
60 Double Unders
100m Run
50 Mountain Climbers
100m Run
40 Alt. Pistols
100m Run
30 Toes 2 Bar
100m Run
20 Handstand Push-Ups
100m Run
10 Bar Muscle-Ups