Wednesday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Youth CrossFit: 4-9 Year olds @ 10:45 AM; 10-14 Year olds @ 11:15 AM
CrossFit Foundations: 4:45 PM (message me if you plan to attend)
High Fitness: 7:30 PM

CrossFit Workout
SWOD
On the 3:00 x 5 Rounds
50 Double Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk

WOD
30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 95/65

Burn Workout

Warmup: Fitness Assessment-
30 sec on/30 sec off
Burpees
Pushups
Air squats
Sit ups
Tabata 20 sec on/10 off 8x
1- Russian swings
Goblet squats
2- RIP samurai right
RIP samurai left
3- box jumps
Box dips
4- TRX pike
TRX plank or TRX mtn climbers
5- Battlerope up/down waves
Battlerope outside circles
Finisher: farmer carry 2x around building


YouTube At-Home Workout: https://youtu.be/XorW3yP3GSw
21-15-9:
Double Dumbbell Power Cleans
Double Dumbbell Front Squats
Double Dumbbell Push Jerks

Dumbbells: 50’s/35’s