Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Ross
Workout of the Day (WOD)
A. Strict Press
3-3-3-3
increasing weight
B. 5 Rounds [15min cap]
3 Deadlift (275/185)
9 DB Power Clean (50’s/35’s)
15 Burpees
Post load for press and time for the WOD. Ex: 160#, 9:10 Rx.
And coming tomorrow…
A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts
B. E5M x 4 Rounds
10/10 KB Hang Snatch (53/35)
20 Wallball (20/14) to 10/9ft
20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.
