Today’s schedule
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds For Time:
3 Hang power clean (m=115:155 / w=85:100)
10 Box Jumps (24/20)
3 Hang power clean (m=115:155 / w=85:100)
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+
And coming tomorrow… Partner WOD
A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest
Partner WOD (30 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. Both partners working at the same time, but each partner must start each round with a 250m Row.
12 Rounds For Time (6 per person)
250m Row
15 Thrusters (45/35)
5 Pullups (Rx+ CTB Pullups)
Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 18:35 Rx+.
And coming Saturday…
2 vs. 2 Team Competition: TBA
