WED 06.09.21

Mr. Anderson

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- 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- 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. Friendly Fran
3 Rounds [13min cap]

21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes

B. EMOM 12
Min 1: Pigeon Stretch R
Min 2: Pigeon Stretch L
Min 3: 30-45 sec L-sit Hang
Min 4: Scorpion Stretch R
Min 5: Scorpion Stretch L
Min 6: 30-45 sec Elbow Plank Hold

At Home
A. 3 Rounds [13min cap]

21 DB Thrusters (50’s/35’s)
21 DB Bent Row (50’s/35’s)

Post the load and time for the WOD. Ex: 8:42 at 115#

And coming tomorrow…

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

At Home
A. Run Intervals

600m – 400m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Weighted Straight Leg Sit Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx

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