6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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: In 12 minutes work up to a heavy complex of
1 Hang Power Clean
1 Power Clean
B. EMOM for 12 Minutes (50 seconds work: 10 seconds rest)
1st Minute: 10 weighted toes-to-bar (10/6#)
2nd Minute: 12/10 cal row with straight legs
3rd Minute: 10 Burpees facing parallette
4th Minute: 12/10 cal row with straight arms
Post weight for clean and sum of fewest reps completed each minute.
Ex: 245#, 9+12+10+12=43 Rx.
And coming tomorrow…
A. Deadlift: 5 rep max
B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.
Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.