Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Power Clean: 2-2-2-2-2 Working up to a heavy double touch and go.
B. Teams of 2, 20 Minute AMRAP:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans
Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155
Post load for Clean and total reps from WOD: 250#, 312 Rx.
And coming tomorrow…
A. Deadlift: In 20 minutes working up to a 2 rep max.
B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 60 Double Unders
Post load for deadlift and number of doubles completed each round. Ex: 415#, 270#, 60 Rx.
