WED 03.03.21

Warm-up samson stretch


Today's schedule

6:15a: All Levels CrossFit- Beck
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- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Push Press
5-5-5-5

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)

At Home
A. DB Press Complex

Strict Press + Push Press
4 sets of 5+5

B. 4 Rounds [15min cap]
200m Run or 90 Speed Step
12 DB Deadlifts (50’s/35’s)
15 DB Hang Power Clean (50’s/35’s)

Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.


And coming tomorrow...

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Row or Run
Min 4: Weighted Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

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