Read more about her CrossFit journey here.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold
B. 3 Rounds for time [15 minute time cap]
25 Toes to bar
20 Hand Release Pushups
20/15 Cal Row
Post total reps of speed step and DU. Post time to finish WOD. Ex: 203, 227, 8:21.
And coming tomorrow…
A. Cleans: In 15 minutes complete 6 sets 1 rep working up in weight.
70-75-80-85-87-90%
B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120/155, w = 85/105)
400m Run
Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+
