Today’s schedule
6:00a: All Levels CrossFit- Isabelle
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- Javi
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Deadlift Singles 3×5
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM
B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
And coming tomorrow…
A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
