FRI 08.23.19

Fist bump Friday!

Today’s schedule

6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30-6:30p Self Defense Course
6:30p: All Levels CrossFit- Damon

Workout of the Day (WOD)

WZA OC 1
AMRAP 9
3-6-9-12-15-18-21…

Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)

Post total reps in AMRAP. Ex: 260 Rx

And coming Saturday…

A. Back Squat + Lunges
4 x 5 + 10 (alternating)
Complete 5 Back Squats, then immediately into 10 total DB Lunges

B. 4 Rounds [22min cap]
20/15 Calorie Row
25 Air Squats
200m Run
25 Air Squats

Post load for back squats and time for the WOD. Ex: 320#, 16:40 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

WZA OC 2
Level 2 (Rx)
AMRAP 16

40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press
20 Bar Muscle Ups

Level 1
AMRAP 16

40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx

Sunday Schedule

8a: Aerobic Capacity Rowing Session
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
2p: Striking- Damon
5,6p: Open Gym- Neal

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