FRI 09.21.18

Happy Birthday Pat Jones!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Clean & Jerk Complex
Hang Squat Clean + Front Squat + Jerk
5 x 1+2+2 (increasing)

B. For Time [6 min cap] 4 Thrusters (135/95)
1 rope climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs

Post load for clean and jerk complex and time to complete WOD. Ex: 225#, 2:05 Rx

And coming Saturday…

Pat Birthday WOD
9-22-1987 31yrs

9 Rounds
22 Double Unders
19 Banded Tricep Pulldowns
8 DB Bent Over Rows
7 DB Med Ball Bench Press
Cash Out: 31 Burpees

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 Miller

And coming Sunday…

A. Holds
Accumulate 4 min in each position. Switch movements whenever you break. Complete for quality, not time.
L-Sit (boxes, parallettes, or rings)
Double KB Farmer Hold

B. EMOM 18
Min 1: Tire Flips
Min 2: Yoke Carry (225/155/105)
Min 3: Rest

Score is number of Tire Flips & Meters carried for the yoke (25m increments)

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Anthony
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

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