THUR 03.18.21

Ray

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Single Leg Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on top of a 45# Plate

B. EMOM 12
Minute 1:
5 Hang Power Cleans (50% 1RM)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

At Home
A. Single Leg DB Deadlift:

In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on elevated surface

B. EMOM 12
Minute 1:
5 DB Hang Power Cleans (50’s/35’s)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

Post load for deadlift and double under reps. Ex: 185#, 310 Rx

And coming tomorrow…

Open 21.2
In 18 minutes complete as many rounds as possible of

50 Dumbbell Snatches (50/35)
40 Dumbbell Box Step Overs (24/20)
30 Burpee Box Jump Overs (24/20)

Score total reps completed in the AMRAP. Ex: 325 Rx

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