3 October 17

dana and steve windmill practice 2
___________________________________________________________________________________________________________________

Saturday 10/7 Class Schedule: 8AM Kettlebells | 9AM CrossFit!

___________________________________________________________________________________________________________________
D’Angelo Osorio 260kg/572# Front Squat (Video)
 
Marijuana and Lifting Weights: What the Science Suggests
 
Loaded Broiled Salmon Wedge Salad
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

High Hang Power Clean x4
Power Swings x6
 

LI Conditioning:

AMRAP 13 minutes:
4 Deadlift
6 Push Ups / Ring Rows
8 Air Squats
 
-Rest :30 every round. Alternate between push ups and ring rows each round-
 

LII Strength:

EZ Strength – Press (no racks)
 

LII Conditioning:

AMRAP 15 minutes:
1 round of “The Chief” (3 Power Cleans + 6 Push Ups + 9 Air Squats)
 
-Rest :30 between rounds-
 

LIII Conditioning:

EMOM 15 minutes:
Rounds of “The Chief”
 
Rx: M – 155# | F – 93#
 

Category: WOD

Tagged: