Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
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. Power Clean: 6 sets of 1. Increasing weight. 70% to 95% or 1 RM.
B. 10 Minute AMRAP
30/21 Cal Row
20 Situps w/ Medball (20/14)
3 Power Clean (75% of part A)
Post load for clean and Rounds + Reps for AMRAP.
Ex: 275#, 3+5 at 205#
And coming tomorrow…
“Kelly’s House”
5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m
**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.
**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft
Post total pushups for AMRAPs. Ex: 87 L3
