WED 01.12.22

Jon G.

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 4 sets:
50-ft. single KB front rack lunge*
– Rest as needed between sets
– *Rx+ double KB mixed front rack and overhead lunge

B. AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (32/24 kg)

Post load for lunge and rounds for AMRAP. Ex: 53# Rx+, 8+4 Rx

And coming tomorrow…

A. Pre-workout:
8 sets:
:20 bar-facing burpees
– Rest :10

B. 9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans

Score total burpees completed and fewest reps completed in any set as secondary score. Score load for 5 rep, 3 rep, and 1 rep power clean.
Ex: 54, 6 Rx, 235#, 250#, 265#

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