WED 03.31.21

Liza


Today's schedule

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

Workout of the Day (WOD)

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

At Home
B. For Time [16 Minute Cap]

10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat

Rx (50’s/35’s)

Post time for WOD. Ex: 9:48 Rx


And coming tomorrow...

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups

At Home
A. Weighted Squat Jumps

5 sets of 3

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx

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