Saturday and Sunday – Double Header

Okay first off a little housekeeping. Sunday’s afternoon class has been moved from 5pm to 3pm for this week only. This is to allow people one last chance at the last CrossFit Games Open workout.

Saturday

Technique: Deadlift (2,2,2,2)

Workout: .com 2011-04-18

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Start athletes at different stations if there are too many people for the glute ham machines.

Sunday

Technique: Review thrusters and chest to bar pull-ups. Practice thrusters, go slightly heavier than prescribed weight for workout.

Workout: CrossFit Games Open No. 6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

Weight for women is 65 pounds.

-Kermit