6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
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Workout of the Day (WOD)
A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.
B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap]
15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**
**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips
Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.
And coming tomorrow…
A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.
B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
(m = 135/185, w = 95/135)
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+