Saturday, January 21st

Test Week

OHS 1-1-1-1 to a 1RM

then,

Pre Open WOD 6

RX Division

8:00 AMRAP of:

30-Squat Snatches (95/65)

15-Ring Muscle Ups

20-Squat Snatches (115/75)

10-Ring Muscle Ups

10-Squat Snatches (135/95)

5-Ring Muscle Ups

*Must load your own bar.  Power snatch to an OHS is acceptable.

*If you cannot ring muscle up score as far as you get with the initial 30 snatches at RX weight, then scale as needed to proceed for 8:00 to finish the wod.  

Scaled/Masters Division

8:00 AMRAP of:

30-Power Snatches (75/55)

15-Jumping Ring Pullups (Rings set 12″ above head)

20-Power Snatches (95/65)

10-Jumping Ring Pullups

10-Power Snatches (115/75)

5-Jumping Ring Pullups

*If you finish start over at 30 snatches but with 115/75#.

*Full elbow extension on the jumping ring pull-ups, and chin must get above the bottom of the rings.

*CrossFit Kids today at 9:30am at Louisville East.

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. The seminar will be from 12-2pm. \$35/person for the seminar. We will need 20 people in order to have this so please email Daniel\@crossfitlouisvilleeast.com if you’d like to attend.

Subjects covered will include:

Hydration—How impacts performance, electrolytes, what to drink

Breakfast—effects afternoon performance by 5% and effects appetite

Nutrient Timing—what to eat before/after, when

Sleep and Nutrition on performance---Discuss percentages on outcomes

Discuss different nutrition philosophies

Supplements and Labs: what to take and which labs to draw

Also: She will cover what ever the audience would like! If you would like to attend and you want to forward questions ahead of time please send them to: Daniel\@crossfitlouisvilleeast.com.

*Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! \$65 for Metabolic Testing.