THUR 05.20.21

Sometimes you can push it on a workout; sometimes the workout pushes back!

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

Workout of the Day (WOD)

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]

400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow…

300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home

300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

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