MON 05.17.21

Isabelle


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
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- Hailey
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (175/115) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protect for rope climbs.

At Home
A. E3MOM 15

3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))

B. 10 Rounds
4 Bent Over Row (50's/35's)
2/2 Single Leg Deadlifts (50's/35's)
4 Dumbbell Front Squats (50's/35's)

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.


And coming tomorrow...

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]

15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx

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