WED 03.17.21

Gavin

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

At Home
A. DB Split Squat

5 sets of 6/6
Tempo 3311

B. 4 Rounds [12min cap]
200m Run
9 DB Shoulder to Overhead (50’s/35’s)

Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx

And coming tomorrow…

A. Single Leg Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on top of a 45# Plate

B. EMOM 12
Minute 1:
5 Hang Power Cleans (50% 1RM)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

At Home
A. Single Leg DB Deadlift:

In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on elevated surface

B. EMOM 12
Minute 1:
5 DB Hang Power Cleans (50’s/35’s)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

Post load for deadlift and double under reps. Ex: 185#, 310 Rx

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