Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (55/45)
40 Overhead Squats (75/55)
20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time.
Rx+ weights
95/65
115/85
135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
And coming tomorrow…
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
Post time for the WOD. 12:49 Rx.
