6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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: Power Lifting/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5. Worksets all at the same weight. Max reps in final set.
OPEN: 10 Man-Makers 2x(16/12kg)
10 Box Jumps (24/20”) (step downs only)
CLOSE: 10 Man-Makers 2x(16/12kg)
Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 7:53 Rx
And coming tomorrow…
A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch
B. “Escape Velocity”
10 Minute AMRAP
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)
*If Double unders (DUs) are completed unbroken, +5 DUs per round. If athlete has 3 failed attempts at unbroken DUs, then there is no bonus and athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken in a round, continue to 10 next round, and again to 15, and so on. Stay at the same DU if unable to complete unbroken in 3 attempts, but must still complete total reps before going to Snatch. Example:
5-10-10-15-20-25-25-25-30-… Double Unders
5 Hang Power Snatch
Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387