Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Clean
1 Power Clean
B. 9-7-5 Rep Rounds For Time:
Power Clean (m = 185/155, w = 125/105)
Ring Dips
Bar Over Burpees
Post load for clean complex and time for WOD. Ex: 255#, 6:24 Rx+
And coming tomorrow…
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.
B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots 10ft (20/14)
7 Pullups
Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 11+7 Rx.
