Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)
B. Rep Rounds For Time: [20 minute time cap]
10-8-6-4-2
Clean and Jerk (135/95)
After each set, complete 2 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx
Ex2: 185#, 272 Rx
And coming Saturday…
Teams of 2: Triple Couplet
40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee
One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third.
Score is time to complete WOD. Ex: 27:10 Rx.
Saturday Restorative Yoga
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
