We <3 Squats
We <3 Squats

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- 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

Workout of the Day (WOD)

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B.”Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats

Rest until 10 minute mark. Then…

2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)

*(men Rx:men Rx+ / women Rx:women Rx+)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (135/95) (L+R=1)

Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.

1 thought on “TUES 06.02.15”

  1. Here is my morning meal log:5 a.m. pretoin drink1-banana8 a.m.3-scrambled eggs (protein), 1/4lb. of chicken sausage (Harmon’s) (protein/fat), 1-grapefruit (carb), 1-EFA pill, 16 oz. water, 10-almonds (fat) Need more veggies, will eat more at lunch.Will post lunch meal after I eat lunch!Great Job today Xavier, 3 days in a row is awesome for your first week!

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