Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Clean & Jerk: In 20 minutes work up to a 1 rep max.
B. “Grace” Gets Personal [9 Minute Time Cap]
30 Clean & Jerk (65% of 1 RM)
Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders*
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders
*Scale Double Unders 1:1 Singles, 1:1 Speed Step, 10 reps (Single+DU)
Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 45 / 4 Rx.
