M- 6am
T- 6am (? maybe earlier, maybe end of day)
W- Not sure, scheduled for ride out of MPG
Th- Might be make up day for Wed
F- Tentatively 6am
MONDAY:
Power Cleans
1x5 at 65% of 1RM
3x5 at 80% of 1RM
Hit the tall shrug and drive through the heals!
Then
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
TUESDAY:
Dead Lift
1x5 @ 65% of 1RM
3x5 @ 80% of 1RM
Then
3 RFT
10 Hang Power Snatch (95/65)*
15 Push ups*
20 GHDS*
40 DU*
*UNBROKEN (SCALE AS NEEDED)
WEDNESDAY:
Warm up is Annie. 50-40-30-20-10 Double Unders, Sit ups
Don't rush and 'press' to get a PR. Try to do sit ups unbroken and don't miss your double unders.
Yes its true. Aruturo, Tim, and Gary will be proficient at DU very quickly.
Then-
Griff
Run 800M
400M backwards
800M
400M backwards
THURSDAY: Rest, Run, Row, Stretch, Skills
FRIDAY: Crossfit Open 12.2
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