Today’s schedule
6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk
B. “Master’s Triple Take”
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)
Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx
And coming tomorrow…
A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)
B. 24-18-12-6 Rep Rounds For Time:
Front Squats (m = 105/145, w = 70/100)
Toes to bar
Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+
