MON 01.09.23


Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Thruster (From Ground)

B. EMOM 16
Min 1: 7 Power Clean (135/95)
Min 2: 7 Bar Facing Burpees

Each round add 1 rep to each movement. If you are unable to finish the total reps for either movement, go back to 7 and stay at 7 through the end of the EMOM.

Score is highest number of power cleans and burpees you can get to in a minute.

Post load for thruster and highest rep count. Ex: 195#, 12,10 Rx.

And coming tomorrow…

A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

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