Announcements
Labor Day Weekend Schedule
Monday September 4, 2017
7:30am
8:30am (babysitting available)
9:30am (babysitting available)
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D.
Warm-up
Dynamic Line Warm-up
-Then-
Coach Led Burgener Warm-up w/ PVC
*5 reps of each
–Then–
Coach Led w. barbell
5 Hang Muscle Snatch
5 Snatch Grip Push Press behind neck
5 Snatches from below knee
Hang Power Snatch (Every 90sec. 5×3 @75% below knee)
– Add 5-10#s from last week
– Intermediate: Light for all sets
– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.
Warm-up
Metcon Warm Up: Coach led 2×10 burpees rest 60sec. between rounds
G.I. Jane (Time)
For Time:
100 Burpee Pull-Ups
**12min time cap
Beginner Metcon: AMRAP 7: Burpees
$ Out
Ring Rows w. 1 count pause at top: Accumulate 40 Reps
