TUES 03.30.21

Andrew

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

At Home
A. 5 Rounds [12 Minute Cap]:

6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

And coming tomorrow…

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

At Home
B. For Time [16 Minute Cap]

10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat

Rx (50’s/35’s)

Post time for WOD. Ex: 9:48 Rx

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