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- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold
At Home
A. Squat Waves E3MOM 18
DB Squats 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8 @
DB Tempo Front Squat 1 x 2 @5551
Post load for back squat and heavy front squat Ex: 305, 300
And coming tomorrow…
A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions
B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups
At Home
A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions on chairs or on floor from elbow plank.
B. E4MOM for 16min
200m Run
50 Double Unders
5 Dips + 5 DB Bent Row or 5 Reverse Burpees
Record time to complete slowest round Ex: 2:32 Rx
