Exercise of the Day (WOD)
A. 3 Units Not For Time5 Weighted Strict Pull Ups40 sec L-sit Maintain
B. For Time [16min cap]3 Rounds20 Wall Balls (20/14)12 Energy Clear (135/95)2 Rounds20 Wall Balls (20/14)12 Shoulder to Overhead (135/95)1 Round20 Wall Balls (20/14)12 Clear & Jerk (135/95)
Put up load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
At present’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- Michael
And coming tomorrow…
A. Snatch Advanced: In quarter-hour working as much as a heavy complicated of:1 Grasp Energy Snatch1 Grasp Squat Snatch
B. AMRAP 15Increasing Rep Rounds of 3-6-9-12-15-18-21-…Energy Snatch (95/65)Toes To BarBurpees Over Bar
Put up load for Snatch Advanced and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
