At present’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Liza5:00p: All Ranges CrossFit- Liza6:00p: All Ranges CrossFit- Liza
Exercise of the Day (WOD)
Soar StartFor Time [21min cap]60 Double Unders30 Alternating Dumbbell Hold Squat Cleans (50/35)60 Double Unders30/24 Calorie Row60 Double Unders30 Toes to Bar60 Double Unders30/24 Calorie Row60 Double Unders30 Alternating Dumbbell Hold Squat Cleans (50/35)
Publish time for the WOD. Ex: 14:32 Rx
And coming Saturday…
A. Associate WODAMRAP 63 Energy Snatch (95/65) (Rx+ 120/85)3 Pull Ups (Rx+ C2B)6 Satan’s Press6 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 approach.
B. Energy SnatchIn 10 minutes instantly following half A:Work to a 1RM energy snatch
Publish snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Hailey11:45a: 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
Publish time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12n: Yoga- Michael
