Friday WOD 9/30/16

Hatch Squat Week 3 Day 2

Then

10 rounds of 5 Clean and Jerk (155/115)

1 Muscle Up

RX+ (185/135) 2 Rope Climbs


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Wednesday WOD 9/28/16

Strength

1. Clean and Jerk A. 3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)

B. 3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)

C. 3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)

C. 2 sets of: 2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)

Then

“Helen”

3 rounds for time of

400 m run

21 KBS (53/35)

12 Pull Ups


Fundamentals for Beginners 9/26/16-10/6/16

Attention Athletes!!!! Have you been interested in trying CrossFit? CrossFit Fundamentals at Guns Out CrossFit will run from Monday September 26-Thursday October 6 from 6:15 PM-7:15pm for those two weeks. In CrossFit Fundamentals at Guns Out CrossFit you get an introduction to all of the basic CrossFit movements and more technical lifts including ( dead lift , snatch, clean and jerk amongst others). Every session ends with a workout of the day that incorporates movements scheduled for that day. After completing CrossFit Fundamentals you will be able to workout during any of our regular scheduled hours listed on main site at gunsoutcrossfit.com. We look forward to seeing you @ Guns Out.