MON 04.09.18


Today’s schedule

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. Clean & Jerk
3-3-3 (75% of 1 RM)

B. Double EMOM 10
Odd: 20 Air Squats
Even: 7 Handstand Push-ups
(Scale to Pike HSPU from box, or DB Press)
Odd: 20 Air Squats
Even: 6 Clean & Jerks (m=95/115/135 w=55/75/95) Grace Style
*No rest between EMOMs

Post load for clean & jerk and fewest reps completed for each movement in EMOM.
Ex: 210#, 20, 7, 20, 6 L3

And coming tomorrow…

8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round

Post time for slowest round. Ex: 1:26 Rx

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