FRI 08.30.19

Priscila


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Shelby
8a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

WZA OC 3
DT Ladder
Every 4 minutes, complete 3 rounds of DT:

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 - 95/65
Round 2 - 135/95
Round 3 - 155/105
Round 4 - 185/130
Round 5 - 205/145 (AMRAP with remaining time)

Scaled Weights
Round 1 - 75/55
Round 2 - 95/65
Round 3 - 115/80
Round 4 - 135/95
Round 5 - 155/105 (AMRAP with remaining time)

Post total reps in AMRAP. Ex: 307 Rx


And coming Saturday...

Partner WOD
AMRAP 12

400m Relay Run (200m each)
20 Hang Power Cleans (115/75)
[add 20/10 pounds each round] -3min rest-
For Time [20min cap]
4000m Row
E2MOM (including 0)
6 Devil's Press (35/25's) (Rx+ 50/35's)

[35min total time]
Post rounds for AMRAP and time for the WOD. 200m = 1 rep. Ex: 4+18, 17:20 Rx.

Saturday Schedule

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


And coming Sunday...

WZA OC 4
For Time - 20:00 Minute Time Cap


150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Post time for the WOD. Ex: 8:04 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch&Mobility- Michael
5,6p: Open Gym- Neal

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