Exercise of the Day (WOD)
Companion WOD3 setsAMRAP 440 Double Unders8 1-Arm Satan’s Press (50/35)Relaxation 1 minute.AMRAP 410/8 Cal Bike12 Toes to BarRest 1 minute and proceed every AMRAP the place you left off.
1 companion working at a time. All reps are crew totals. Partition the reps any means.
Rating rounds and reps for every AMRAP.Ex: 12+32, 13+5 Rx
In the present day’s schedule
12n: All Ranges CrossFit- Kevin1:00p: Open Health club- Kevin
And coming Saturday…
A. Companion WODAMRAP 63 Energy Snatch (95/65) (Rx+ 120/85)3 Pull Ups (Rx+ C2B)6 Energy Snatch6 Pull Ups-continue by 3’s till cap-Relaxation 3 minutes and proceed AMRAP the place you left off
All reps are crew complete. 1 companion working at a time. Partition rounds and reps any means.
B. Energy SnatchIn 10 minutes instantly following half A:Work to a 1RM energy snatch
Submit snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+.
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Combined CarryFront Rack Carry + Suitcase Carry5 x 100m (change KB place at 50m mark, and add weight every spherical)
B. Rep Rounds [7-10min goal time]9-15-21Power Cleans (60% 1RM)Burpees Over the Bar
Submit time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
