Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. “Frankenstein”
3 Minute AMRAP
27 Chest to Bar Pullup**
27 Thrusters (m = 45/75/95, w = 35/55/65)
AMRAP Lateral Bar Over Burpees
Rest 3 Minutes
3 Minute AMRAP
2 Rounds
15 Chest to Bar Pullups
15 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees
Rest 3 Minutes
3 Minute AMRAP
3 Rounds
9 Chest to Bar Pullups
9 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees
**Scale Chest to Bar Pullups to Pullups 1:1, Pullups (12-8-4), Barbell Pullups 1:1, Ring Rows 1:1.
Post load for thruster and reps for the AMRAPs. Ex: 215#, 196 L3
And coming tomorrow…
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#.
