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THUR 01.05.23

Brandon K

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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

And coming tomorrow…

A. For Time [15min cap]
15-12-9

Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols

B. Midline
EMOM 9

Min 1: 15/12 Cal Ski or Row or 10/8 Cal Echo Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 9:30 Rx.

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