FRI 02.03.23


Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. 12:49 Rx.

And coming Saturday…

A. EMOM 10
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD
3 Wall Walks
9 Deadlift (225/155)
12 Bar Facing Burpees
16 Box Step Ups (50/35) to (24/20”)

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Turkish Get Ups
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row or 200m Run
8/8 Single Arm DB Bench Press (50/35)
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row or run split. Ex: 0:52.7 row

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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