Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Cals Airdyne
Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32
And coming tomorrow…
A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”
B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
(m = 155/95/55**, w = 105/65/35**)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row
**For L1 the movement is ground to overhead.
Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.
