8/21/15

FRIDAY

Strength: Overhead Squat and Snatch

  • Overhead Squat
    • 3 x 70%
    • 3 x 80%
    • 3 x 85%
    • 3 x 90%
  • Snatch: 6 Minute EMOM
    • Minutes 1-3: 1 rep at 70%
    • Minutes 4-6: 1 rep at 75%

MetCon: For time...

  • 4 Rounds for time of:
    • 15 American KB Swings (53/35)
    • 15 Wall Balls (20/14)
    • 3 Ring Muscle-ups
      • Sub the muslce-up transition on the low rings or 6 C2B Pull-ups as needed and as space allows

Post-Workout: Recovery - foam roll/stretch/mobility

******Starting tomorrow after the 445 PM Class, we are offering a chance to work on your swimming.  Quincey from the NLR Aquatics staff will be at the club to work with you on your technique and to do a swimming WOD.  Swimming has become a big part of CrossFit and this is a good chance to work on it.  Also, starting next Friday (8/28), we will offer a 515 Swim option (with advance signup) along with the afternoon option.  Email Rusty for more details.