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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run
Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx
And coming tomorrow…
A. Power Snatch: 8 minutes. Every minute on the minute 1 Power Snatch. Workups.
B. For Time:
15-12-9 Power Snatches (m = 95/115, w = 65/80)
100 Double-Unders
Post load for Power Snatch and time to complete WOD. Ex: 185#, 8:55 Rx+
