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. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold
B. 5 Rounds [10min cap]
30 Double Unders
8 Power Cleans (50% 1RM)
Post total push up reps and time for the WOD..
Ex: 32 Rx+, 6:49 @ 125#.
And coming tomorrow…
A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)
B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx
