6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Push Jerk
B. Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings (32/24)
10 Box jumps (24/20)
10 Ring dips
Post load for complex and rounds+reps for AMRAP.
Ex: 205#, 9+12 Rx
And coming tomorrow…
A. Back Squat: 5-5-5-5-5 working up to a heavy set of 5.
(Start at 65% 1 rep max- 70- 75- 80- 85%)
B. 12 Minute EMOM
Odd: 45 Double Unders
Even: 12 Toes to bar
Post load for Back Squat and fewest reps completed for each EMOM.
Ex: 285#, 39, 10 Rx.