Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single
B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest
At Home
A. Single Leg Deadlifts
6 sets of 3/3
Tempo 3131 and complete reps on both sides.
Increase weight if possible.
B. EMOM 12
Min 1: 8-12 Straight Leg Raises
Min 2: 30-40 second plank hold
Min 3: Rest
Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.
And coming tomorrow…
For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups
Post time for the WOD. Ex: 14:45 Rx.
