FRI 11.09.17 “AV Hero WOD” on Saturday!


Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 13 Minute AMRAP
200m Run
8 Deadlifts (m = 115/185/245, w = 85/125/165)
40 Double-unders*
3 Rope Climbs**

*Scale DUs to DU+Singles 20 reps/rd, Speed Step 1:1, Singles 1:1

**All athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for deadlift and rounds and reps for AMRAP. 200m = 1 rep. Ex: 365#, 3 + 42 L3

And coming Saturday…


25 Minute AMRAP
3-6-9-12-15-18-21-… ascending by 3 reps each round
THRUSTERS (m = 45/75/95, w = 35/55/65)

**Scale the pullups to kipping singles 1-2-3-4-… ascending by 1 rep each round, or to barbell pullups 1:1, or ring rows 1:1.

Score is total reps completed. Ex: 298 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

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- Tina
6p: Strength Training/Open Gym- Tina

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