Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- 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
8:15p: Tuesday Yoga- Monica Miller
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat
B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**
**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)
Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx
And coming tomorrow…
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps
Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.