THUR 05.06.21

Coach Hailey


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- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

At Home
A. 5 Rounds [15min cap]

20/20 second Mixed Farmers + Front Rack Hold (50’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
5/5 Single Leg Deadlifts (50’s/35’s)
15 DB Bent Row (50’s/35’s)
20 Broad Jumps (4/3ft)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx


And coming tomorrow...

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower

In the remaining time:
Establish A Heavy Single Snatch

At Home
On a running clock...
For Time [0-14 min cap]

15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time

From 14-18 min
Max Devil’s Press (50’s/35’s)

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#


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