Workout of the Day (WOD)
A. Squat Waves E3M 18
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 81% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 86% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 91% FS
B. 4 Rounds [10min cap]
10 Burpee DB Deadlift (50’s/35’s)
10 Deficit Push Ups (6/3”)
Post load for back squat and heavy front squat and time for the WOD.
Ex: 325, 320#, 6:12 Rx.
Upcoming Events
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Practice Bar Muscle Up for 10 Minutes
Complete 1 set of max reps
B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.
All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.
Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.