6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day (WOD)
A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.
B. 5 Rounds For Time: [12 minute time cap]:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees
Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.
And coming tomorrow…
A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.
B. 16 minutes as many rounds as possible (AMRAP)
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)
Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx