Noon class rowing
Noon class rowing

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
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: 4 sets of 5 reps. Workups.

B. For Time: [15 minute time cap]
25 Push Press (m = 95/120 w = 65/85)
75 Double Unders**
50 Cal Row
75 Double Unders
25 Push Press (m = 95/120 w = 65/85)

**Scale Singles 1:1, Speed Step 1:1, (DU + Single) 30 reps

Post load for Push Press and time to complete WOD. Ex: 190# , 9:25 Rx+.

And coming tomorrow…

A. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time [12 Minute Time Cap]
5 Power Clean (m = 95/135/185, w = 65/95/125)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 L2

10 thoughts on “MON 11.16.15”

  1. Scott,7:15 sounds about right. We’ve got the food taken care, but thank you. Address is poetsd and Beth poetsd map at the gym. See you this evening!

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