FRI 03.17.23

Mike A

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 15
Min 1: DB Snatch (70/50)
Min 2: 25-25ft Shuttle Sprints
Min 3: Rest

Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 Rx

And coming Saturday…

Partner WOD [25min Cap]
2 Rounds

40/30 Calorie Row
40 Pull Ups
40 Dumbbell Squats (50’s/35’s)
400m Run (200m Relay)
40 V-ups
40 Dumbbell Squats (50’s/35’s)

All the reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time for the WOD. 18:10 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Yoke Carry
5 x 40m (increase weight each round)

B. 3 Rounds [12min cap]
21 Toes to Bar
12 Deadlifts (185/135)
3 Rope Climbs*

*Athletes must wear long socks (or shin/ankle protection) to climb ropes.

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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