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CrossFit WODs for 4/2/2016

Don’t forget that we will be hosting Paul tomorrow.  The special WOD will start at 9:30am.

Today, we return to our regular Saturday schedule.  With the Open over, we no longer need Open Gyms on Saturday.  We will start at 9:30am with Competition Class.  This is a special class designed to help those who want to compete at a local level get ready for the volume and demands that come with local competitions.  There is an expectation of fitness, minimal scaling, and no coach.

The Regular CrossFit class is at 11am.  This class is the same as all their others we offer throughout the week with regular scaling provided.

9:30am – CrossFit Competition Class

WOD #1:
EMOM 10 Min:
1 Power Snatch (155/105)
1 Squat Snatch

WOD #2:
3×5 Min Rounds for Reps:
Min 0-2: Parking lot Spint and Double Unders
Min 2-3: Push Jerks (95/65)
Min 3-4: Pullups
Min 4-5: Hang Squat Cleans (95/65)

WOD #3:
3 Rounds for Time:
10 Box Jumps
10 Handstand Push-ups

11:00am – Regular CrossFit Class

3×5 Min Rounds for Reps:
Min 0-2: Parking lot Spint and Double Unders
Min 2-3: Push Jerks (75/55)
Min 3-4: Pullups
Min 4-5: Hang Squat Cleans (75/55)