Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly/Amanda
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Power Cleans: Every minute on the minute for 10 minutes 1 Power Clean. 80% of 1 rep max.
B. 3 Rounds For Time:
4 Power Clean (m = 115:155 / w = 85:105)
7 Front Squat
4 Jerk
15 Toes-to-bar
Rest 1 minute between rounds
Post load for power clean and time to complete WOD. Ex: 185#, 8:35 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.
B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Row for Cal
Pushups
Double Unders
Post load and reps for Back Squat and total reps for each movement. Ex: 240#, 8 reps, 210, 55, 74, 188 Rx
