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- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM
B. For Time [16min cap]
100-75-50 Double-Unders
21-15-9 Burpees over the dumbbell
Rest 3 minutes
Then…
21-15-9 Dumbbell Snatch (50/35)
75-50-25 Double Unders (Rx+ 21-15-9 Triple Unders)
Post load for squats and time for the WOD. Ex: 115#, 13:10 Rx+
And coming tomorrow…
A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
At Home
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx
