Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Clean: In 10 minutes work up to a heavy single at 90%
B. For Time [18 Minute Time Cap]
30 Hang Clean (m = 75/95/135/185/225, w = 55/65/95/115/135)
50 Pistols
2000m Row
Post load for clean and time for the WOD. If time capped, 100m = 1 rep.
Ex: 260#, 17:32 L5.
And coming Saturday…
Partner WOD, Teams of 2
18 Minute AMRAP
Buy-in: 400m Medball Carry (20/14)
Then…
20 Kettlebell Deadlift (m = 20/24/32’s, w = 16/20/24’s)
16 Wallballs (20/14 to 10ft)
50 Double Unders
200m Medball Carry
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way. For the 400m buy-in both partners must run together this distance and they must carry the medball with them handing off as much as they’d like. Complete the 200m Medball carry the same way in which both athletes go 200m.
Score rounds + reps for the AMRAP. 200m = 1 rep. Ex: 5 + 58 L3.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal
