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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael
Workout of the Day (WOD)
>A. Deadlift: 5 Rep Max in 15 minutes
B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds
Post load for 5 rep max and total time for 5 rounds (includes rest). Ex: 375#, 11:47
And coming tomorrow…
A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.
B. “Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats
Rest until 10 minute mark. Then…
2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees
Rest 2 minutes
2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)
*(men Rx:men Rx+ / women Rx:women Rx+)
Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.
