
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: All Levels CrossFit- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
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):
Buy In: 200m Sprint
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
1 minute rest between each 3 minute AMRAP.
Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load. ex: 285#, 164 @ 145#
And coming Saturday…
Team Chipper:
2 Rounds
100 Double Unders (Singles 3:1, Speed step 1:1)
20 Box Jump-Overs (24/20)
10 Tire flips
50m Farmer’s carry 2x(32/24kg)
10 Power Snatch (m = 95/135, w = 65/85)
Rest 5 minutes between rounds
One partner working at a time. All reps and distances are team totals.
Post time to complete each round. Ex: 12:10, 12:44 Rx
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Restorative Yoga- Monica
Sunday Schedule
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael