* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. 

WOD:

1) Snatch: 1 Rep Every 0:45 for 12 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit.

2) Clean: 1 Rep Every 0:45 for 12 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit.

3) 5 rounds AQAP:

12 Knees-to-armpits

9 Burpee Lateral Bar Hops

6 Power Snatch 75/55

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Heavy as possible but keep it strict.

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip…Support, Strict, Kipping, etc.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE