TUES 05.04.21

Brittany


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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Back Squat
3-3-2-2-1-1-1-1

B. 5 Rounds [not for time]
Max Handstand Hold
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row

At Home
A. Weighted Pistols or Lunges

4 sets of 5/5 or 8/8

Post load for squat and time for handstand hold. Ex: 425#, 34 sec



And coming tomorrow...

A. EMOM 12
Min 1: 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)

At Home
A. EMOM 12

Min 1: 12 Deficit Push Ups w/ hands on DBs
Min 2: 20 sec Arms Bent 90 Bent Over Row Hold

Post rounds and reps for AMRAP. Ex: 5+45 Rx.


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