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. Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps on 4th set.
B. 3 Minutes As Many Rounds As Possible (AMRAP):
10 Box Jumps (m = 24/30, w = 20/24”) Step downs only
10 1-arm Alternating Kettlebell Snatch (m = 20/24 w = 12/16kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.
Post load and max reps for 4th set of Back Squat. Post total reps from 3 cycles.
Ex: 375# 4 reps, 212 Rx.
And coming tomorrow…
A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.
B. For Time [18 minute Time Cap]:
25-20-15-10-5 Toes to bar
Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: Strict 6 reps, (68) Rx