Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD): Bring-A-Friend Day!!
A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.
B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Agility Sprint
12 Medball Passes 10ft (20/14)
Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.
And coming tomorrow…
A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.
B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
Buy In: 200m Sprint
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
1 minute rest between each 3 minute AMRAP.
Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load. ex: 285#, 164 @ 145#
