THUR 01.09.20

By January 8, 2020 WOD No Comments

Coach Damon


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Hang Snatch
In 15min work up to a heavy single

B. AMRAP 12
9 Hang Power Snatch (95/65)
15 Wall Balls (20/14)
45 Double Unders

Post load for snatch and rounds and reps for AMRAP. Ex 175#, 5+10 Rx.


And coming tomorrow...

A. Sumo Deadlift
8-8-8-8

B. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25's)
30-24-18
Pistols

Post load for deadlift and time for the WOD. Ex: 385#, 9:30 Rx.

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