FRI 11.04.22

Coach Hailey

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)

AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

Post rounds and reps. Ex: 6+38 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
4 Rounds

100m Run
10 Toes to Bar
10 KB Deadlift (70/53’s)
3 Rounds
200m Run
20 Toes to Bar
20 KB Deadlift (70/53’s)
2 Rounds
300m Run
30 Toes to Bar
30 KB Deadlift (70/53’s)

1 partner working at a time. All reps and distances team totals. Partition the reps anyway.

Post rounds and reps completed in AMRAP. 10m = 1 rep. Ex: 8+68 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. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

DB Box Step Ups (35’s/25’s to 24/20”)
Devil’s Press (35’s/25’s)

B. EMOM 12
Min 1: Single KB Farmer’s Carry (70/53)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: Rest

Post time for WOD. Ex: 15:10 Rx

Sunday Schedule

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

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