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- Stacy
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger
Sign up for Tuesday Yoga next week on 7/7 today while spots are open! Click here!
Workout of the Day (WOD)
A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk
B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)
(m = 155/185, w = 105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Back Squat
Post weight of complex and total reps of Back Squat for 5 rounds. Ex: 245#, 35 Rx+
And coming tomorrow…
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.
B. 3 Rounds for Time:
200m Run
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.
**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14
