THUR 01.26.23

Coach Hailey

Today’s schedule

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

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

And coming tomorrow…

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

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