MON 10.06.14

Sarah  with a good landing position on the box jump

Sarah with a good landing position on the box jump

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Deadlift:In 16 minutes work up to a 5 rep max..

B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (32/24kg)
AMRAP Burpee box jumps (BBJ) (24/20″)

EVEN:
30 seconds pushup position plank hold

Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx

And coming tomorrow…

A. Front Squat: In 10 minutes work up to a heavy single (not a 1 rep max).

B. For Time:
200m run to start each round
10-8-6-4-2 Front Squat (155/105)
Rest 30 seconds b/t rounds

Post load for Front Squat and time to complete WOD. Ex: 315#, 9:10 Rx

Leave a Reply