FRI 01.05.18

Marc practicing his j-hook rope clamp technique with some rope climb pullups!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Rope Climbs: In 10 minutes work on rope climbing technique**
Then complete as many as possible rope climbs unbroken

**Wear long socks or pants to protect your shins when climbing rope.

B. Overhead Squat: 3-3-3-3-3. Increasing weight to a 3RM.

Post reps for rope climb load for overhead squat. Ex: 3, 225#.

And coming Saturday...

Partner WOD
5 Minute AMRAP

50ft 1-Arm Overhead Walking Lunge (m = 25/35/50, w = 20/25/35)
Then 4 Rounds
10 Dumbell Power Cleans (m = 25/35/50’s, w = 20/25/35’s)
10 Pushups (L+ = HSPU)
15 Pullups

Rest 1 Minute and repeat AMRAP for 4 sets. Continue where you left off.

Both partners complete the lunge synchronized. Clean and pushups are team total and 1 athlete working at a time. Partners may partition the reps anyway.

Post total reps for AMRAPs (50ft lunge = 10 reps. 1 full round is 150 reps). Ex: 525 L3+

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina