Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (100/70)
8 Pullups
10 Shoulder to overhead (100/70)
Post load and max reps for final set of Front Squat. Post rounds and reps from WOD. Ex: 280# 4 reps, 10 + 14 reps Rx.
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold
B. 3 Rounds for time [14 minute time cap]
20 Toes to bar
20 Wallballs (20/14)
20 Cal Row
Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (60 reps per round). Ex: 203, 227, 7:21.
