FRI 09.30.22

Ryan R

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Hailey
8:00a: Open Gym- Hailey
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

10 Rounds [30min cap]
1 Squat Clean + 1 Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
400m Relay (200m each)
16 Power Snatch (120/85) (Rx+ 135/95)
16 Box Jump Overs (30/24) (Rx+ 36/30)

Partner WOD with one partner working at a time. All the reps are team totals. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Cameron
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Adam

And coming Sunday…

A. Monkey Grip Deadlift
Increase weight each set

B. 3 Rounds [15min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row

Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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