Today's schedule6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)A. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)
B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats
Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.
And coming tomorrow...A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.
B. For Time: [11 minute time cap]
Open: 1000m Row
4 Thrusters (m = 115:155 / w = 85:100)
Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 3x7 segmented negatives, 41, Rx