Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.
3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2″)
Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.
And coming tomorrow…
A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2
B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints
Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx
