FRI 10.21.22

Alex A.

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- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. EMOM 15
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest

B. 5 Rounds [15 min cap]
8 Bar Over Burpees
12 Front Rack Lunges (95/65)
8 Bar Over Burpees
12/10 Hand Release Push Ups

Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:50 Rx.

And coming Saturday…

Partner WOD
4 Rounds [30min cap]

567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)

1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.

Post time for the WOD. Ex: 22:20 Rx

Saturday Schedule

8:30a: Open Gym- Patrick
9:30a: All Levels CrossFit- Patrick

And coming Sunday…

A. EMOM 10
Min 1: 15 Calorie Row or 200m Run
Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups

B. The Three Best Friends
3 Rounds [21min cap]

100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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