Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat
B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
“Sprint to the End”
4 Rounds (3 minutes per round)
200m sprint
3 Clean & Jerk (m = 135/95, w = 95/65)
3 Bar facing burpees
As many as possible 50m shuttle sprints in remaining time.
Rest 3 minutes between rounds
Score total distance completed in shuttle sprints. Count every 10m interval. Ex: 840m.
Saturday Restorative Yoga
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
