Today’s schedule
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. Thruster: 5 sets of 2 reps. Working up to a heavy set of 2.
B. “Flux”
4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg
4 Minutes Rest
4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg
Post load for thruster and total reps of burpees. Ex: 175#, 18 L2.
And coming tomorrow…
A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (205/135)
10 Burpee pull-ups
B. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
Score time for the WOD and total DUs part B. Ex: 9:50 Rx, 212.
