WED 04.07.21

Coach Mohammed


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. 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#


And coming tomorrow...

2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders

At Home
2 Rounds [22min cap]

35 V-Ups
25 DB Deadlifts (50’s/35’s)
50 Double Unders
35 AbMat Sit Ups
25 DB Squats (50’s/35’s)
50 Double Unders

Post time for the WOD. Ex: 13:10 Rx

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