Workout of the Day (WOD)
A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold
B. For Time [16min cap]
3 Rounds
20 Wall Balls (20/14)
12 Power Clean (135/95)
2 Rounds
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)
1 Round
20 Wall Balls (20/14)
12 Clean & Jerk (135/95)
Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
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
8:00p: Open Gym- Michael
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. AMRAP 15
Increasing Rep Rounds of 3-6-9-12-15-18-21-…
Power Snatch (95/65)
Toes To Bar
Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
