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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