Today's schedule6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack
Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx
And coming Saturday...A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)
B. Partner "Wittman"
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)
One partner working at a time. Partners must alternate each movement and may complete full rounds an alternate or leap frog each movement. Once a partner starts a set of 15 they must finish that set.
Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx