FRI 05.20.22

Coach Hailey

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (53/70)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1L/1R (increasing in weight)

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

And coming Saturday…

Partner WOD
40-30-20-10 Rep Rounds [24min cap]
Clusters (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
Cal Row

All reps are team totals. 1 Partner working at a time. Partners may partition the rounds and reps any way.

Post time for the WOD. Ex: 16:40 Rx

Saturday Schedule

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

And coming Sunday…

A. Hill Sprint
8 x 50m Hill Sprint
rest 60sec between efforts [rest begins at the end of the sprint: top of the hill]

B. 3 Rounds [18min cap]
50m KB Farmer’s Carry (35’s/53’s)
20 Alt DB Snatch (35/50)
40m Backward Sled Pull (90/135) (4 x 10m)
8 Tire Flips
12 Sledge Strikes (8/10)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

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