Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Sumo Deadlift
5-5-5-5
B. For Time
50 Straight Leg Sit Ups
20 Chin Ups
50 DB Push Press (50/35’s)
20 Chin Ups
50 Straight Leg Sit Ups
Post load for deadlift and time for the WOD. Ex: 365#, 11:56 Rx.
And coming tomorrow…
WZA OC 3
DT Ladder
Every 4 minutes, complete 3 rounds of DT:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 – 95/65
Round 2 – 135/95
Round 3 – 155/105
Round 4 – 185/130
Round 5 – 205/145 (AMRAP with remaining time)
Scaled Weights
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP with remaining time)
Post total reps in AMRAP. Ex: 307 Rx
