WED 01.26.22

Damon

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 4 rounds for reps:
3:00-cal. row
1:00 muscle-ups

B. Post-workout:
On a 8:00 clock:

5 sets for load:
5 strict weighted pull-ups
*increase load each set

Post total cals and muscle-ups and load for pull-ups. Ex: 202, 22, 53#

And coming tomorrow…

A. Pre-workout:
On a 6:00 clock:

Build up to a max-height seated box jump

B. 10 sets for load:
2 back squats
*complete 1 set every 2:00
*all sets same weight 85-90% 1RM

Post height for jump and weight for squat. Ex: 39″, 330#

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