THUR 01.18.18

Marty and Josh practicing split jerk

Today’s schedule

12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Front Squats: 5 sets of 2 reps with 2 second pause squat at 70% 1RM.

B. 12 Minute AMRAP
1st Minute – 50 Double Unders
2nd Minute – 16 Dumbbell Overhead Lunges (m = 15/25/35’s, w = 10/15/20’s)
3rd Minute – 30 second elbow plank hold
Post load for squat and fewest reps completed for each movement.
Ex: 265#, 50, 16, 30 L3.

And coming tomorrow…

“Fight Gone Bad!”

Three rounds of:
Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

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