Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Jason
8p: Power Lifting- Jason
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.
B. Rep Rounds for time: [16 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Barbell Lateral Hops**
**Lateral Hops (L+R=1 rep)
Post load and max reps for shoulder press. Post time to complete rep rounds. Ex: 155# 8 reps, 8:14 Rx.
And coming tomorrow…
A. Cleans: In 15 minutes Clean 6 sets 1 rep workups.
B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120:155 / w = 85:105)
400m Run
Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+
ANT-MAN Weekend and Monday Schedule
Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown
