Workout of the Day (WOD)
Partner WOD
3 sets
AMRAP 4
40 Double Unders
8 1-Arm Devil’s Press (50/35)
Rest 1 minute.
AMRAP 4
10/8 Cal Bike
12 Toes to Bar
Rest 1 minute and continue each AMRAP where you left off.
1 partner working at a time. All reps are team totals. Partition the reps any way.
Score rounds and reps for each AMRAP.
Ex: 12+32, 13+5 Rx
Today’s schedule
12n: All Levels CrossFit- Kevin
1:00p: Open Gym- Kevin
And coming Saturday…
A. Partner WOD
AMRAP 6
3 Power Snatch (95/65) (Rx+ 120/85)
3 Pull Ups (Rx+ C2B)
6 Power Snatch
6 Pull Ups
-continue by 3’s until cap
-Rest 3 minutes and continue AMRAP where you left off
All reps are team total. 1 partner working at a time. Partition rounds and reps any way.
B. Power Snatch
In 10 minutes immediately following part A:
Work to a 1RM power snatch
Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)
B. Rep Rounds [7-10min goal time]
9-15-21
Power Cleans (60% 1RM)
Burpees Over the Bar
Post time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
