As we speak’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Gymnasium- Isabelle12n: All Ranges CrossFit- Hailey1:00p: Open Gymnasium- Hailey4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin7:00p: Weightlifting- David
Exercise of the Day (WOD)
4 RoundsIn a 5 minute window complete500/400m Row6 Burpee Field Soar Overs (24/20)*400m Run
Relaxation 3 minute between rounds
*Rx+ = 10 reps
Rating quickest and slowest time for every spherical. Ex: 4:21, 4:43 Rx
And coming tomorrow…
A. For Time [14min cap]50′ Handstand Walk21 C2B Pull Ups*50′ Handstand Walk15 C2B Pull Ups50′ Handstand Walk9 C2B Pull Ups50′ Handstand Stroll*(Rx+ 12-9-6 Bar Muscle Ups)
B. Cluster (Squat Clear Thruster)5 units of two repsComplete 1 set each 2 minutesStart at 50% max C&J and construct to 70-80%
Publish time for the WOD and cargo for the cluster. Instance 13:10 Rx, 230#
Squat Clear Thruster: On this motion, the barbell goes from floor to overhead with the athlete passing by means of a full squat place whereas the barbell is racked on the shoulders. The bar begins on the bottom. The hip crease should cross beneath the knees. The motion from the squat to extension overhead should be carried out in a single fluid movement with out stopping or segmenting on the shoulders. The barbell should come to full lock out overhead with the hips, knees and arms absolutely prolonged, and the bar straight over the heels. A jerk or re-dip of the knees is just not permitted to complete the lockout. Contact and go is permitted. No bouncing.
