WED 05.19.21

Carmen J

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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster

5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx

And coming tomorrow…

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]

400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

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