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Friday, 8-2-2013 & Saturday, 8-3-2013

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Jul

Friday, 8-2-2013 & Saturday, 8-3-2013

Here is our revised schedule this week at Alpine – our wedding week!
Monday July 29: all regular scheduled WODs, Oly lifting, and Yoga.
Tuesday July 30: all regular scheduled WODs
Wednesday July 31: all regular scheduled WODs & Oly lifting
Thursday August 1: CLOSED! Our wedding day =)
Friday August 2: All morning WODs and Oly lifting CANCELLED.  The 12:00pm/4:30pm/5:30pm WODs are on as scheduled.
Saturday August 3: 8:00am, 9:00am, 10-12 Open Gym
Sunday August 4: Open Gym 9-11am & Yoga
Friday 8-2, Workout of the Day
Back Squat
Find your 1 rep max.
5-3-2-1-1
Two heavy singles at 90-95%, not going for a new 1RM but go for it if you are feeling good!
then
For time:
50 Single Arm DB Power Snatches – Alternating Arms 65/45
25 Handstand Push-ups
50 Box Jumps 24″/20″

Friday Olympic Lifting – Advanced
Back Squat – 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
Snatch – 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
Clean & Jerk – 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 80% x (3+1)
Snatch Pull – 90% x 4 x 4
Clean Pull – 85% x 4 x 4
Back Squat – 60%x5, 70%x5, 80% x 5 x 2

Friday Olympic Lifting – General
Snatch – 60%x2, 70%x2, 80%x1, heavy single
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, heavy single
Back Squat – 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
SLDL – 3×5

Saturday 8-3, Workout of the Day
2013 CrossFit Games WOD “Naughty Nancy”
Four Rounds For Time:
Run 600m
25 Overhead Squats 140/95
*9am Class, perform front rack squats with two DB’s 35/25 instead of the Overhead Squats

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