TUES 06.14.22

Rachel

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

Post time for the WOD. Ex: 14:45 Rx.

And coming tomorrow…

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second elbow plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest

Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.

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