Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
“Lynne”
5 Rounds For Max Reps
Body-weight Bench Press
Pullups (Rx+ = C2B)
Post load for Bench and reps for all rounds of the WOD.
Ex: 205# 10/25, 10/23, 9/20, 8/20, 7/16 Rx
And coming Saturday…
A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch
B. “Snatch Jacks”
Partner WOD
12 Minute AMRAP:
30 Power Snatches (75/55), 30 Box Jumps (24/20)
30 Power Snatches (95/65), 30 Box Jumps (24/20)
30 Power Snatches (115/80), 30 Box Jumps (24/20)
30 Power Snatches (135/95), 30 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining
All reps are team totals. Both athletes may be working at the same time with 1 on the barbell and 1 on the box. Partners may partition the rounds and reps any way.
Post load for Snatch Complex and total reps for WOD.
Ex: 185, 248 L3.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
