Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)
B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows
Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd
B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.
