Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)
At Home
A. Single Leg DB Deadlift
3 sets of 5/5
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Straight Leg Raises
EVEN: 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 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
50/40 Cal Row
At Home
A. DB Curls
3 sets of 6/6
B. Partner WOD
For Time [24min cap]
600m Relay
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Broad Jumps (4/3ft)
40 DB Power Cleans (50’s/35’s)
40 Broad Jumps (4/3ft)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
600m Relay
Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.
