TUES 04.06.21

Casey


Today's schedule

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

Workout of the Day (WOD)

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calorie Row each round

At Home
Rep Rounds [24min cap]

10-9-8-7-6-5-4-3-2-1 DB Hang Power Clean (50’s/35’s)
50 Mountain Climbers (R+L=1) each round

Post time for the WOD. Ex: 18:28 Rx



And coming tomorrow...

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

At Home
A. EMOM 15

Minute 1: 3 DB Squat (Tempo 3111)
Minute 2: 3/3 DB Split Squats
Minute 3: Rest

Post load for squat. Ex: 310#


Leave a Reply