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Saturday, 3-2-2013

1
Mar

Saturday, 3-2-2013

Schedule for today:
8:00am Class
8:00am Foundations
9:00am Class – Free to friends, family, and public
10:00am-12:00 CrossFit Open Skills Prep with Coach Mikey
8:00am-12:00 Open Gym
 
8:00am
Power Snatch 10×1   Resting 30sec between each set; go heavier than last week’s 10×1
Two Rounds For Time:
 
40 KB Push Press 35/25
30 Box Jumps 24″/20″
20 Ring Dips
10 Burpee C2B Pull-ups (no bands today – sub burpee jumping pull-ups)
Post WOD: 3×20 GHD Sit-ups
 
9:00am
Two Rounds For Time:
50  Air Squats
40 DB Push Press 25/15
30 Box Jumps 24″/20″
20 Ring Rows
 
10:00am-12:00  Final Prep for the CrossFit Open with coach Mikey.  Use this chance to work on some last minute skills/goats like kipping handstand push-ups, squat Snatch, muscle-ups, pistols, etc.  The Open starts Wednesday at 6:00pm MST get pumped!!!  This skill session is Open to all athletes even if you are not participating in the Open.
 
 
 
Little London reppin' her favorite Alpine colors!! :)

Little London reppin’ her favorite Alpine colors!! 🙂

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