9.23.13 "Legs of Steel"

SWOD:

1RM Clean

-Coach Casey

REMEMBER: Today we start the new schedule for the advanced classes. The schedule in the evening is here is as follows:

5:00pm CrossFit

5:20pm Advanced

6:00pm CrossFit

6:20pm CrossFit

6:40 Advanced

7:00pm CrossFit

WOD: 

Partner WOD... Partners pick ascending weight for front squat ladder of 
20
15
10
5
the goal is hard and unbroken
Example... do 135, 165, 185, 200. 
THE WORK STILL GETS DONE THOUGH AND THE PARTNER HAS TO DO THE SAME WEIGHT. 

Advanced adapted from The Outlaw Way:

1) 8min to establish a 3rm pause snatch

2) Pause Snatch 1x1 @90, 1x1 @95 1x1 @100% of 3 rm

3a 3x5 Snatch Grip DL with 5 count pause at top of knee- AHAP rest 60sec

3b 6x5 Pendlay Row AHAP rest 60 sec

Conditioning:

10 min AMRAP

100' shuttle run

30 lateral jumps bar

100' shuttle run

15 C2B

-the doll