Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day: Bring A Friend Day!
A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.
B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Suicide Sprint
12 Medball Passes 10ft (14/10)
And coming tomorrow…
A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.
B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
OPEN: 200m Sprint
__ 5 Front Squat (50% Part A.)
__ 5 Pullups
__ 5 Toes To Bar
__ 5 Power Clean (50% Part A.)
1 minute rest
Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load.
ex: 285#, 164 @ 145#
THUR 05.29.14 Bring A Friend Day!! Read More »