THUR 04.11.19

By April 10, 2019 WOD No Comments

Ben C


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. EMOM 15
1st Minute: 1 Front Squat
2nd Minute: 3 Back Squats
3rd Minute: Rest
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for Squat. Ex: 310#


And coming tomorrow...

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9') (Rx+ = 11/10')
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+

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