FRI 04.05.19

Time to get yoked! #cfmstrong

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Tempo Deadlift:
3-3-3-3-3

work up to 70% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+

And coming Saturday…

Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:

40/30 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk
(m = 95/125/155, w = 65/85/105)
1 Minute Rest Between Each Round

All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.

Post total Clean & Jerk. Ex: 68 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica

And coming Sunday…

A. EMOM 12
Min 1- 5 GHD Sit Ups
Min 2- 5 x (downward dog + upward dog)
Min 3- 15 sec False Grip Ring Hold

B. For Time [12 Minute Cap]
20 Ring Rows
40 Bench Press (m = 75/95/115, w = 55/65/75)
20 Ring Rows
[EMOM including 0:00 complete 10 Jumping Lunges]

Post time to complete WOD. Ex: 10:15 L3

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

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