CrossFit WOD for 8/2/2014 and Yoga

Saturdays consist of two CrossFit WODs and Yoga.  The first CrossFit WOD is a competition WOD reserved for those who want to compete.  The second CrossFit WOD is a regular CrossFit WOD designed for all Industrial Athletics athletes.  Finally, we have Yoga with Janna.  Our yoga class lasts 1 hour and costs $5 for members and $7 for non-members.

10:00am – Competition WOD

Max Effort Push Press

MetCon:
3 Rounds for Time:
Row 250m
10 KB Swings (1.5/1)
10 Snatch/OHS Complex (95/65)

Note:  each complex consists of  one snatch (power or squat) and one overhead squat.  A squat snatch will not count as one full rep.  If the athlete chooses to squat snatch the weight, he/she must stand the weight up, open the hips, and perform one individual overhead squat before putting down the weight.

11:00am – General CrossFit WOD

For Time and Weight:
Row 500m
50 Ski Jumpers
Then Immediately . . .
1 rep max Hand Power Clean in 4 attempts

Note:  Your rest time between snatches is up to you.  The WOD is for time and time will continue to run.  However, you will also get a score for the weight of your lift, so managing rest is very important.

12:30pm:
Yoga with Janna