MON 11.06.17

By November 5, 2017 WOD No Comments

Kathy


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 1-10-1-20-1-30. At 90-80-92-70-95-50% of 1 rep max. From the rack.

B. 5 Minute AMRAP
20 Pushups
10 Second Dead Hang Hold

Post load for squat (1/30) and Rounds + Reps for AMRAP.
Ex: 295#/155#, 3+10 Rx


And coming tomorrow...

A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20

4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20

4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
125 Double Unders**
50 Situps (L1) / 50 Situps w/ (20/14) (L2) / 50 GHD Situps (L3)
75 Double Unders**
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

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