Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions
B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (L2/L3+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (m = 16/20/24, w = 8/12/16kg)
75 Double Unders
Post time to complete WOD. Ex: 8:20 L2+
And coming tomorrow…
A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.
B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees
Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#
