MON 12.19.22


Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Power Snatch:
2-2-2-2-2 work ups (touch and go).

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]

10 Toes to bar
10 Snatch (135/95)

Intermediate (95/65)
Scaled (65/45)

Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.

And coming tomorrow…

A. Back Squat
4 x 3 @ 85%

5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

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