
Today’s schedule
6a: All Levels CrossFit- Travis
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)
A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.
B. 5 Rounds For Time [11 minute time cap]:
7 Squat Clean (m = 65/100/135, w = 45/70/95)*
7 Lateral Barbell Burpee
*The weights are L1/L2/L3 respectively. Select the weight that you can move efficiently and complete the workout in the desired time domain 7-9 minutes. Scale squat clean to 75% of part A.
Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 L3.
And coming tomorrow…
A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.
B. 16 minutes as many rounds as possible (AMRAP)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)
Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx