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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.
B.”Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats
Rest until 10 minute mark. Then…
2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees
Rest 2 minutes
2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)
*(men Rx:men Rx+ / women Rx:women Rx+)
Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.
And coming tomorrow…
A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.
B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (135/95) (L+R=1)
Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.
