Workout of the Day (WOD)
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
Min 1: 10-20 Toes to Bar
Min 2: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)
Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
B. 5 Sets Each For Time
Complete 1 set every 4 minutes. Rest reminder of the time.
20 Box Jump Overs (24/20″)
25/20 Cal Row
Post weight for pull ups and slowest time for your sets.
Ex: 53#, 2:25 Rx.
