Today’s schedule
6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Tips for preparing for Front Squats. Front Squatting: Mobility.
Workout of the Day (WOD)
A. Front Squat: In 16 minutes work up to a 3 rep max
B. 12 minutes As many rounds as possible (AMRAP):
15 Cal Row
20 Kettlebell swings (24/16kg)
25 Situps w/ Medball (20/14)
30 Wallball shots 10ft (20/14)
Post load for Front Squat and total reps completed in AMRAP (90 reps / round). Ex 285#, 285.
And coming tomorrow…
A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk
B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.
