Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 2. 1 set every 2 minutes on the minute (E2MOM) working up to a heavy set of 2.
B. 3 Rounds [17 minute time cap]
500m Row
30 Situps w/ Medball (20/14)
15 Push Press (m = 75/95, w = 45/65)
Rest 1 minute between rounds
Post load for push press and time to compete WOD. Ex: 210#, 12:18 Rx+.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat
B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**
**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)
Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx