WED 10.14.15

Recovery & mobilizing in between classes
Recovery & mobilizing in between classes

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Ellen
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: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 3 Rep Max

B. 12 minute AMRAP:
2 Rope Climb**
5 1-arm kettlebell thruster (L) (m = 16/24, w = 12/16kg)
5 1-arm kettlebell thruster (R)
15 AbMat Situps

**Wear long socks or pants to protect your shins when climbing rope.

Post load for Deadlift. Post total rounds for AMRAP. Ex: 415#, 7 + 4 Rx+.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx

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