Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch
B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (75/55)
**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-… *Double Unders not completed unbroken in these rounds
5 Hang Power Snatch
Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387
And coming tomorrow…
A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).
B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.
Post weight and height of wallball for 15RM and time to finish WOD. If time capped, post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: (20:00) 108 Rx
TUES 06.07.16 “Escape Velocity” Read More »
