Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch
Post rounds + reps for AMRAP. Ex: 6+22 Rx.
And coming Saturday…
A. Bench Press
3-3-3
70-80-85% of 1RM
Max reps on the 3rd set
B. “Benchwarmers” [30 Minute Time Cap]
Teams of 3
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run
All reps team totals. 1 person working at a time on row and bench; all partners run 400m together. Partners may partition the rounds and reps any way.
Post load for bench and time for WOD. Ex: 235#, 23:12 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila Baptista
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Brianna
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis