Core cash out with Coach Casey.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day: Bring-A-Friend Day!A. Deadlift:
3 sets of 5 (80% of 5 rep max) (½-1-3-0)**
**Tempo: ½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).
B. Partner WOD:
8 Medball Power Slams (20/14)
7 Kettlebell Swings(KBS) (24/16 kg)
6 Ring Rows
5 Medball Front Squats (20/14)
**12 rounds for the team. Teams will complete rounds by alternating 1 partner each movement in a leap frog: 1st person does 8 Power Slams, 2nd person does 7 KBS, 1st person does 6 Ring Rows, and so on. Only 1 person may be working at a time.
Post load for Deadlift and time to complete WOD: 275#, 14:10 Rx
And coming tomorrow...A. Bench Press:
3 sets of 5. Worksets. Max reps on final set. Compare to 8/14.
B. 4 Rounds for Time:
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge (R)
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge (L)
Post load and reps for Bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.