THUR 01.13.22

Coach Carmen handstand walking

Today’s schedule

6:00a: All Levels CrossFit- Carmen
7:00a: All Levels CrossFit- Carmen
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. Pre-workout:
8 sets:
:20 bar-facing burpees
– Rest :10

B. 9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans

Score total burpees completed and fewest reps completed in any set as secondary score. Score load for 5 rep, 3 rep, and 1 rep power clean.
Ex: 54, 6 Rx, 235#, 250#, 265#

And coming tomorrow…

A. Pre-workout:
On a 10:00 clock:

Build up to a 5-rep overhead squat (from the ground)

B. AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Score load for 5 rep overhead squat and rounds for AMRAP.
Ex: 240, 8+34 Rx

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