MON 09.12.22

Gavin

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Weighted Pull ups
5-5-5-5 increasing weight

B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14# at 11/10ft)
60 second plank hold toes on Medball

Post load for pull up and time for the WOD. Ex: 55#, 17:21 Rx

And coming tomorrow…

A. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [15min cap]
21 Bar Over Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Over Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Over Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

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