WED 05.02.18

Coach Mike on 18.5

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Overhead Squat
4 x 1+3

B. AMRAP 10
5 Power Snatches (95/65)
10 Overhead Lunges
5 Strict Chin Ups

Post load for complex and rounds and reps for AMRAP. Ex: 175#, 6+8 Rx.

And coming tomorrow…

A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post time for the WOD. Ex: 14:30 Rx.

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