WORKOUT OF THE DAY (WOD)

MON 03.23.26

Workout of the Day (WOD)

A. Power Clean
5 sets of 3 reps @ 75%
All sets at the same weight
Unbroken touch and go
1 set every 2:30

B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total AMRAPs

Post load for clean and total reps for the WOD. Ex: 205#, 168 Rx

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Back Squat
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4M

B. EMOM 15 (30 sec work/ 30 sec rest)
Min 1: Double Unders
Min 2: 10 Pull-ups (Rx+ C2B)
Min 3: Dead hang hold

Post load for squat and total Double unders. Ex: 345#, 248 Rx