MON 10.24.22

Kathy

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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Ring Complex
E4MOM 16

8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low or high rings)
5 Ring Dips

B. 4 Rounds [10min cap]
3 Squat Cleans (70% 1 RM)
15 Toes to Bar

Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx

And coming tomorrow…

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)

B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.

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