Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
10a: SweatFit- Brianna
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex: In 12 minutes work up to a heavy complex of:
1 Hang Power Clean
1 Power Clean
B. 9-7-5 Rep Rounds For Time [8 Minute Time Cap]:
Power Clean (m = 115/155/185, w = 85/105/125)
Ring Dips
Lateral Barbell Burpee
Post load for clean complex and time for WOD. Ex: 255#, 6:24 L3
And coming tomorrow…
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.
B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots (20/14) to 10ft (Rx+ = 11ft)
7 Pullups (Rx+ = C2B)
Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 7+6 Rx+.
