Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
“Four Quarters”
On a running clock complete the following:
A. Hang Squat Clean: In 0-6 minutes work up to a heavy single
B. Front Squat: In 6-13 minutes work up to a heavy double (from rack)
C. Bench Press: In 13-21 minutes work up to a heavy set of 3.
D. Partner WOD: 21-28 minutes for an 7 minute AMRAP
10 Strict DB Press (m = 25/35/50, w = 10/25/35)
10 Stationary Reverse Lunges (alt)
10 Double KB Deadlift (m = 16/20/24, w = 8/12/16kg)
Both partners working at the same time. All reps are individual totals. 1 Partner starts on press the other on lunges. Score rounds and reps for each individual.
Post load for clean, squat, and bench, and rounds and reps for AMRAP.
Ex: 245#, 285#, 250#, 7+15 L3.
And coming tomorrow…
A. “Doublemint”
5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar
Rest 5 minutes
5 Minute AMRAP
20m Foot-Hand Crawl
15 Kettlebell Swings (24/16kg)
B. 5-Way Shoulder Stretch
Hold each position 1 minute
Post rounds and reps from each AMRAP (10m = 1 rep).
Ex: 3+4 Rx, 4+1 Rx.
