Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.
B. “Ruff Rowers II”
20 Minute AMRAP:
Teams of 3:
7 Calorie Row
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
7 Slamballs (20/15)
7 Plank to Games Box Jump Overs (24/20”)
At 3,2,1, go… the first teammate completes 7 Cal Row. Once finished they advance to the Kettlebell Swings (KBS) and the 2nd teammate may start their row. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.
Score total Calories rowed. Ex: 149 L3.
And coming tomorrow…
A. Hang Clean: In 10 minutes work up to a heavy single at 90%
B. For Time [18 Minute Time Cap]
30 Hang Clean (m = 75/95/135/185/225, w = 55/65/95/115/135)
50 Pistols
2000m Row
Post load for clean and time for the WOD. If time capped, 100m = 1 rep.
Ex: 260#, 17:32 L5.
