MON 12.26.22


Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Kevin
1:00p: Open Gym- Kevin
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Power Snatch
Work to a 1RM power snatch

3 Devil’s Press (35’s/20’s)
3 Pull Ups (Rx+ C2B)
6 Devil’s Press
6 Pull Ups
…continue by 3’s until cap

Post snatch load and total reps for AMRAP. Ex: 190#, 94 Rx.

And coming tomorrow…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. Ex: 10:10 Rx

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