Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM
B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold
At Home
A. Single Leg DB Deadlift
4 sets of 8/8
B. EMOM 15
Min 1: 10 Single Arm Russian DB Swing (50/35) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold
Post load for deadlift. Ex: 385#
And coming tomorrow…
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)
Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.
B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Rower Pike Ups
At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
200m Run
8 Burpees
Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.
B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Pike Ups
For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx