After the high rep work of the last month, buy more about it will be a fun opportunity to test your ability to perform the Olympic lifts in a “heavy with high heart rate” setting.  We’ll do the Outlaw Capacity tests – Snatch on Monday at 80% of 1RM, symptoms and Clean and Jerk on Wednesday at 70%.  I can tell you, after performing the Grace Ladder from the CrossFit Team Series, this should be a good time.

Sandwiched in on Tuesday and Thursday will be a couple of CrossFit.com WODs.  Tuesday will be the individual version of the Fran ladder.  The Fran Ladder looks like something that was created by Torquemada.  Look it up, history buffs.

We have the Lift up Autism Fundraiser this coming Saturday, but we would love to make another cause our focus this week. Any food, water and gently used items that can be donated will be sent up the hill on Thursday. From what I am reading, baby items are the most in need – formula, food, diapers, etc. Also new underwear and socks and toiletries. Please bring whatever you can donate to the gym this week and on Thursday we will get it to the right place to go up and be distributed.

Workout of the Day

Strength/Skill

Outlaw Snatch Capacity Test

Take 10 minutes to build to 80% of your 1RM Snatch.  With that weight perform:

OTM 5

2 Snatch

After the 5 minutes are up, perform

AMRAP 2

Snatch

So basically, this is an OTM 5, followed immediately by a 2 minute Smash.  if you miss at all during the OTM, you cannot reattempt.  I routinely miss my first one.  Your score will be the number of Snatches you made – the best you can get in the OTM is 10, plus as many as you can do in 2 minutes.

Conditioning

AMRAP 10

10 Alternating DB Snatch 45/35

10 Pushups

25 Doubleunders