This why we don’t hold each other’s feet on situps…
We will stick to the same program for one more week – Front Squat Monday, Snatch Wednesday and Back Squat on Friday.  Next week is week 1 of the CrossFit Games Open – we’ll be doing those workouts as a gym on Friday on Saturday.  Get signed up!
As you may have heard, Dumbbells will be used for the first time in the Open.  You can do pretty much anything you can do with a barbell with a dumbbell – in fact you can do more.  It’s been fun mixing them DB in place of the barbell.  I’m reluctant to prescribe a weight, mainly because if we have a big class we may be short on weights.  Please be flexible – we may ask you to flip the workout if you have weight you really want to use.  For Monday, I recommend 50/35 in each hand.
Pay attention to the work periods – it’s 40 seconds of work on the HSC and only 20 seconds on the HSPU.
Workout of the Day
Strength/Skill
Front Squat
Build to a Heavy Double in 2o minutes
Conditioning
7 Rounds for Reps
40 Seconds of DB Hang Squat Clean
20 Seconds Rest
20 Seconds of Handstand Pushups
40 Seconds of Rest