#HWPO (Hard Work Pays Off)

Monday, August 26th, 2019

Work Out of the Day

SKILL/SWOD
Front Squats
2×7 @ 60%
2×5 @ 70%
3×3 AHAP

METCON
2 Rounds every 3:00 OTM start
1) 400m run + ME thrusters
2) 500m row+ ME FS 135/95
3)20 BFB + ME BS 135/95
4) REST
0:30 transition between rounds

SKILL/SWOD

Stamina Squats
Alt OTM x 12 (6 Rds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A – Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B – Snatch Drop
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Repeat. Aim to beat last score.

METCON

Conditioning
“Dirty Water”
For Time:
100 DU
800 M Run
60/45 Cal Row

UPCOMING WEEK-AT-A-GLANCE

TUESDAY

METCON
For Time:
30 BJ 24/20
30 C2B
30 KBS 55/35
30 FS 115/80
30 T2B
30 PP 115/80
30 DL 115/80
30 WB 20/14
30 Burpee
30 DU

WEDNESDAY

SKILL/SWOD
5 Rds NFT:
1:00 DU
8-10 Strict HSPU

METCON
6 Rounds for Reps:
90″ 20/18 calorie row
90″ 5 DBL DB(50/35)  burpee box step up (24/20)+ ME DB thrusters
90″ rest

THURSDAY

OPEN GYM OR…

SKILL/SWOD
Back Squats:
2×7 @ 60%
2×5 @ 70%
3×3 AHAP climbing

METCON
Row Conditioning:
OTM x 12 (3 rounds)
Minute 1: 21/16 cal
Minute 2: 18/14 cal
Minute 3: 15/12 cal
Minute 4: rest

FRIDAY

SKILL/SWOD
1) SN Balance
8 sets climbing in weight

2) H Sq SN
3 sets climbing in weight

3) 3-5 Rounds
ME strict press (2/3 BW)
ME strict pull up
Rest as needed between rounds

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

NEW AMMO POST
Check it out!
Integrity & Character as cornerstones of CrossFit

UPCOMING DATES & EVENTS

Saturday, August 31st 
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD

Monday, September 2nd 
Holiday hours: Open at 8am for Team WOD.
Closed remainder of day.

Saturday, September 7th
CHANGE OF HOURS! 
7:00am Open Gym
8:00am Coach Nic’s Team WOD
9:00am – 5:00pm USA Weightlifting Level 1 course (box closed)

Sunday, September 8th
9:00am – 2:00pm USA Weightlifting Level 1 course (box closed)