6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Strength Training/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- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. 4 Rounds
20m Foot-Hand Crawl
20m Walking Lunge Steps
Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.
And coming tomorrow…
A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.
B. 5 Rounds For Time [11 minute time cap]:
7 Squat Clean (m = 65/100/135, w = 45/70/95)*
7 Lateral Barbell Burpee
*The weights are L1/L2/L3 respectively. Select the weight that you can move efficiently and complete the workout in the desired time domain 7-9 minutes. Scale squat clean to 75% of part A.
Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 L3.