Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets
B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 16 Alt DB Snatches (50/35)
Min 3: 50 Double Unders
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)
Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM.
Ex: 6” def, 15, 12, 50, 5 RMU.
And coming tomorrow…
A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS
B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks
Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
