September 3, 2018
LABOR DAY SCHEDULE
9:00am CrossFit
10:00am Open Gym
Strength: Squat Clean
Establish a Heavy Single Squat Clean (15 minutes)
*Take your time and progressively load. Focus on hitting a few reps at different weights before adding more weight.
Metcon:
7 Rounds for time:
5 Squat Cleans (155/105)
3 Muscle ups*
*Scale = 6 Chest-to-Bar Pull ups or 6 Ring Pull-Thrus
Accessory Work:
To be completed after the regular workout (Open Gym) – if desired.
3 Rounds of: (NFT)
15 Dumbbell Bench Press
12 Single Arm Dumbbell Row (each arm)
9 Calorie Ski Sprint
*Rest 1:30 between rounds.
AND/OR
3 Rounds of: (NFT)
20 Weighted Abmat Sit ups or GHD Sit ups
1:00 Front Rack Hold (155/105)
*Rest as needed between rounds.
