WED 07.11.18

By July 10, 2018 WOD No Comments

Adam R. down with some front squats


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat
A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%

B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)

Post loads for Front Squat and time or reps completed for WOD, Ex. 295/345 18:35 Rx

And coming tomorrow...

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

B. AMRAP 5
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
AMRAP 3
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
AMRAP 1
Overhead Squat (95/65)
*Rx+= weight vest

Post load for snatch complex. Post the rounds and reps for the WOD.
Ex: 155#, 6, 4+5, 15 Rx.