MON 06.27.16

Darcy practicing a flamingo pistol squat
Darcy practicing a flamingo pistol squat

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 5 rounds for Time: [12 Minute Time Cap]
6 Wallballs 10ft target (20/14)
9 Toes to bar
Rest 2 minutes after 5 rounds. Repeat.

Post load and max reps for final set of Bench. Post total time from WOD. Ex: 275# 8 reps, 8:15 Rx.

And coming tomorrow…

A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk

B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)
(m = 115/155/185, w = 85/105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Front Squat

Post weight of complex and total reps of Front Squat for 5 rounds. Ex: 245#, 35 L3

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