Saturday August 1, 2015

Olympic Lifting Class (9am)

20 mins to establish 3RM Squat Snatch

Every 2mins for 10 sets

*Build over the course of 10 sets

40%, 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90% of 1RM

*Touch & Go, no re-grip at floor


Free Team Community WOD (10am) 

CrossFit Games Open WOD 14.5

21, 18, 15, 12, 9, 6, 3 reps of:

Thrusters (Rx 95#/65#) (L1 75#/55#)

Burpees Over the bar

Partner Version:

21, 18, 15, 12, 9, 6, 3 reps

Thrusters (Rx 105#/70#) (L1 85#/60#)

Burpees Over the bar

1 Partner works at a time.

"Resting" Partner runs 200m with MedBall (Rx 20#/14#) (L1 14#/10#) (L2 10#/8#)

When partner returns from run, switch on bar