TUES 06.07.22

Nyaire

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#

And coming tomorrow…

A. Friendly Fran
3 Rounds [13min cap]

21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes

B. EMOM 12
Min 1: Pigeon Stretch R
Min 2: Pigeon Stretch L
Min 3: 30-45 sec L-sit Hang
Min 4: Scorpion Stretch R
Min 5: Scorpion Stretch L
Min 6: 30-45 sec Elbow Plank Hold

Post the load and time for the WOD. Ex: 8:42 at 115#

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