THUR 04.02.15

PVC shoulder warmup

PVC shoulder warmup

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Burpees
12 Atomic Situps (35/25# plate)

Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.

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