
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4
B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar
Post load for front squat and time for WOD. Ex: 210#, 8:20 Rx.
And coming tomorrow…
A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the 3rd set. Rest 3 minutes between sets.
B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint
Post load and reps for bench and time for WOD. Ex: 240#, 7 reps, 12:40 Rx.