WED 01.13.21

By January 12, 2021 WOD No Comments

Megan


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

At Home
A. Single Leg DB Deadlift

4 sets of 8/8

B. EMOM 15
Min 1: 10 Single Arm Russian DB Swing (50/35) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#


And coming tomorrow...

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:

12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality] Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35's)
DB Bent Row (50/35's)
Rower Pike Ups

At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:

200m Run
8 Burpees

Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality] Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35's)
DB Bent Row (50/35's)
Pike Ups

For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx

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