Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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 (WOD):
A. Clean Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Double Unders
Post load for complex and time for WOD. Ex: 250#, 9:10 Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx
