MON 05.16.16

Captain America Civil War WOD. Team Iron Man in Iron Man Suits (aka weight vests) coming in from a run.
Captain America Civil War WOD. Team Iron Man in Iron Man Suits (aka weight vests) coming in from a run.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B. “Firefly”

4 Rounds
2 minute AMRAP
5 Power Clean (m = 95/135, w = 65/95)
10 Toes to Bar
15 Air Squats
Rest 2 minutes and continue where you left off.

Then at the 16 minute mark…
2 minute AMRAP:
7 Front Squat (m = 95/135, w = 65/95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (m = 95/135, w = 65/95)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (m = 100/135, 70/95) (L+R=1)

Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.

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