Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Deadlift: In 20 minutes working up to a 2 rep max.
B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 60 Double Unders
Post load for deadlift and number of doubles completed each round. Ex: 415#, 270#, 60 Rx.
And coming tomorrow…
A. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold
Round 1 – 2x10m sprint
Round 2 – 4x10m sprint
Round 3 – 6x10m sprint
Round 4 – 8x10m sprint
Round 5 – 10x10m sprint
Round 6 – 12x10m sprint
Continue to increase number of sprints in the pattern until unable to complete the full set.
Score total reps for SHSPU and max sprints + partial round completed. Ex: 29, 18+19 Rx.
