6a: All Levels CrossFit- Dyer
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. Deadlift: In 18 minutes work up to a 5 rep max.
B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)
Rest 1 minute. Then at minute 9:00:
500m Row for Time.
Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28
And coming tomorrow…
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+