WED 02.26.20

By February 25, 2020 WOD No Comments

Priscila


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Jeannette
7:30p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps 3rd set.

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20)
Situps
Kettlebell Swings

Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 76, 84 Rx


And coming tomorrow...

A. EMOM 18
MIn 1 - 6 Handstand Push Ups
Min 2 - 10 Single Leg KB Deadlift (5/5)
Min 3 - 30 sec Elbow Plank Hold

B. Partner WOD
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal ski
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal bike
0:10 rest
2:10 minutes max shuttle sprints 20 ft

Post total cals and total shuttle sprints from WOD. Ex: 205, 248 Rx.


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