3.6.13 "French Dip"/ CROSSFIT OPEN DAY!!!!!

THE OPEN GETS POSTED LIVE AT 7PM!!!!!!!!!! YOU MAY FOREGO THE WOD AND KNOCK OUT YOUR OPEN WOD IF A COACH IS AVAILABLE.

SWOD:

Bench Press - 1x5@50%, 4x5@65%

KB Snatch - 4x8

Ring Dips - 4x8

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey

WOD:  Back Squat must NOT be started out of rack, unless you are one of the pregnant chicks.

21-15-9

Back Squat @ 50% of 1RM

Power Clean

in between each set of #'s, 9 HSPU (there will be 2 sets of 9 HSPU)

 

-the doll