6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. Clean & Jerk: 2 reps every 2 minutes for 12 minutes. 85% of 1 RM.
B. 8 minutes as many rounds as possible:
10 Burpees Over Dumbbell
10 Dumbbell Hang Clean and Jerk (m = 25/35/50, w = 15/20/35)
Post load for C&J and rounds + reps for AMRAP.
Ex: 235#, 6+4 L3.
And coming tomorrow…
A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B
B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)
Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.