Workout of the Day 11/9/2011

Just a few announcements.
  • We will be closed this Friday.  All on-ramps for that day will be re-scheduled, coach’s will email you with specific day/times. 
  • Please check the plastic bins by the garage door, any clothing item left there will be donated by the 18th!
  • We have been having some problems parking in spaces next to our gym that aren’t ours to use.  To avoid any complications with our neighbors, please park up in the parking lot or on the side of the street from now on.

WOD

CrossFit

Snatch Grip Push Press + Overhead Squat 3 + 3 x 5; perform 3 behind the neck push press’s using your snatch grip immediately followed by 3 overhead squats.

Bulgarian Split Squat 3 x 5

Strength

Snatch 1RM

Snatch + hang snatch 85% x 2 x 2

3 sets:

Sprint 100′, rest while partner works

Sprint 80′

Sprint 60′

Sprint 40′

Sprint 20′

 

Hey Paleo Challengers! Check out two paleo sites ran by our own members:

The Paleo Princess

The Cavegirl Dish

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2 responses to “Workout of the Day 11/9/2011

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