Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Tempo Deadlift: 3 sets of 5 reps (80% 5RM). All sets at the same weight. Tempo: 2041. Rest 3 minutes after each set.
Tempo:
2 (eccentric – negative phase)
0 (transition/bottom)
4 (concentric – ascending phase)
1 (rest at top)
B. 2-4-6-8-10-12 Rep Rounds For Time:
Straight Leg Raises
Burpees
Wallballs (20/14) to 10ft
Post load for deadlift and time for WOD. Ex: 305#, 7:23 Rx
And coming tomorrow…
A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time [15 Minute Time Cap]:
500m Row
21 Power Snatch (m = 45/75/95, w = 35/55/65)
Post load for snatch and time for WOD. Ex: 165#, 11:10 L3.
