WED 03.10.21

Mark

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Brianna
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- Mohammed
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Squat Clean
4 x 1 + 1 + 1

B. E2MOM 12
7 Power Cleans (50% 1RM)
15 Wall Balls (20/14)
Rest remainder of the time

At Home
A. DB Clean Complex

DB Power Clean + DB Hang Squat Clean + DB Squat Clean
4 x 2 + 2 + 2

B. E2MOM 12
7 DB Power Cleans (50’s/35’s)
6/6 1-Arm Thrusters (50/35)
Rest remainder of the time

Post load for complex and slowest time for a round. Ex: 215#, 0:58 @ 125#.

And coming tomorrow…

A. ScalesB. Partner WOD
4 Rounds For Time [24min cap]
500m Row
400m Run
30 Deficit Push Ups (3/2″)

At Home
B. Partner WOD
4 Rounds For Time [24min cap]

180 Speed Step
400m Run
30 Deficit Push Ups (3/2″)

Post time for the WOD. Ex: 16:10 Rx.

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