Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-80%
B. 4 sets
AMRAP 2
Open: 50 Double Unders
7 Bar Facing Burpees
7 DB Squats (50’s/35’s)
Rest 2 minutes
Continue the AMRAP where you left off after opening with 50 double unders each set.
Post load for clean and rounds and reps for the AMRAPs. Ex: 215#, 11+5 Rx.
And coming tomorrow…
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
Post time for the WOD Ex: 13:10 Rx+
