TUES 09.13.22

Paul

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [15min cap]
21 Bar Over Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Over Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Over Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

And coming tomorrow…

A. Muscle Snatch + Power Snatch
5 x (2 + 1)
-Increasing weight each set
-Start at 50% 1RM power snatch
-Finish at 65-70%

B. AMRAP 4
15 Power Snatches (75/55)
15 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
10 Power Snatches (75/55)
10 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
5 Power Snatches
5 Chest to Bar Pull Ups

Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx

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