Exercise of the Day (WOD)
A. Energy Clean5 units of three reps @ 75percentAll units on the similar weightUnbroken contact and go1 set each 2:30
B. In 3 minutes full:3 Rounds10 Burpees Over Dumbbell5 1-Arm Thrusters R (50/35)5 1-Arm Thrusters L (50/35)Then… AMRAP Burpees Over Dumbbell
3 minutes relaxation and repeat for 3 whole AMRAPs
Publish load for clear and whole reps for the WOD. Ex: 205#, 168 Rx
As we speak’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Health club- Michael
And coming tomorrow…
A. Again Squat3 x 5 @ 75-80percentSame weight for all setsComplete 1 set E4M
B. EMOM 15 (30 sec work/ 30 sec relaxation)Min 1: Double UndersMin 2: 10 Pull-ups (Rx+ C2B)Min 3: Useless cling maintain
Publish load for squat and whole Double unders. Ex: 345#, 248 Rx
