Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Adam
7:00p: All Levels CrossFit- Adam
8:00p: Weightlifting- David
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.
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
B. Partner WOD
For Time [24min cap]
50/40 Cal Row
40 Burpees Over Erg
40 Synchronized Sit Ups
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 Synchronized Sit Ups
40 Burpees Over Erg
50/40 Cal Row
Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.
