MON 03.29.21

Nyaire

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. Back Squat
3 x 4 @ 75-80%
Same weight for all sets
Complete 1 set E4MOM

B. In 3 minutes complete:
3 Rounds

10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total rounds

At Home
A. DB Split Squats

4 x 5/5
Complete 1 set E4MOM

Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx

And coming tomorrow…

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

At Home
A. 5 Rounds [12 Minute Cap]:

6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

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