WED 09.05.18

Coach Travis warming up his thrusters before 31 Heroes!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Squat Clean (Touch & Go)
3-3-3-3-3

B. 3 Rounds
200m Run
10 Squat Cleans (115/75)
250m Row
20 Push Ups

Post load for T&G squat cleans and time for WOD. 205#, 13:54 Rx

And coming tomorrow…

A.Back Squat
E3MOM

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

Complete one set on the 3min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post heaviest load for back squat. Ex: 385#

Leave a Comment