Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Back Squat: In 15 minutes working up to a 3 rep max.
B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)
Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.
And coming tomorrow…
13.4
A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.
B. CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-…
Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled weight (95/65), L1 weight (65/45).
Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx
