Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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. Tabata Double Unders (DUs): 8 rounds (20 seconds work : 10 seconds rest)
B. For Time [26 minute time cap]:
400m Run
45 Double Unders**
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
400m Run
**Option: Singles (2:1). Must complete at least 1 DU per set.
Post total DUs from Tabata and time to complete WOD. If doing singles option, include minimum DUs completed in a set.
Ex1: 183, 14:43 Rx+
Ex2: 48, 22:10 (10DU) 65#
And coming tomorrow…
A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)
B. 5 Rounds For Time (@ 75% of complex)
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees to 6” target
Rest 1 minute between rounds
Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#