Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Snatch Complex: In 15 minutes work up in weight for the complex:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
(Aim for 75% of 1 RM Power Snatch or Hang Squat Snatch)
B. For Time [12 minute time cap]
21 Power Snatch
21 Pullups
15 Overhead Squat
15 Chest To Bar Pullups
9 Squat Snatch
9 Bar Muscle Ups
Weight for the barbell:
Men = 45/65/95
Women = 25/45/65
Post load for complex and time for WOD. Ex: 155#, 8:22 Rx+.
And coming tomorrow…TUESDAY
A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch
B. “Hang With ‘Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees
Post time to complete the WOD. Ex: 14:27 L3
