THUR 07.07.22

Braiam and Scott

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets

B. For Time [15min cap]
25 Burpees
25 Push Press (95/65)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
25 Burpees

Post load for clean and time for WOD. Ex: 215#, 13:10 Rx.

And coming tomorrow…

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
3 Wall Walks
9 Kettlebell Swings (53/35)
12 Wall Balls (20/14)
Cash Out:
500m Row
400m Run

Post time for the WOD. Ex: 19:40 Rx

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