MON 03.22.21

Sam H

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 4/4

B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)

At Home
B. Rep Rounds [15min cap]

40-30-20-10 1-Arm Thrusters (50/35)
20-15-10-5 DB Hang Power Clean (50’s/35’s)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: Toes to Bar (less than 50%)

B. 4 Rounds [20min cap]
400m Run
20 Front Rack Reverse Lunges (95/65)
15 Push Ups

At Home
A. EMOM 8

Min 1: DB Bent Row (50’s/35’s)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
20 DB Front Rack Reverse Lunges (50’s/35’s)
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

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