WED 08.11.21

Coach Hailey

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 20
Min 1: 4 Front Squats (@ 75% 1RM)
Min 2: Parallette Pike Handstand Push Ups
Min 3: Box Jump Overs (24/20)
Min 4: Kettlebell Swings (53/35)
Min 5: Rest

At Home
EMOM 20

Min 1: 3/3 DB Front Rack Split Squats
Min 2: Deficit Pike Handstand Push Ups
Min 3: Lateral Skier Hops
Min 4: DB Swings (50/35)
Min 5: Rest

Post fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx

And coming tomorrow…

Hotmail
A. 3 Rounds [20min cap]

Rx
60 Double Unders
15 Chest to Bar Pull Ups
60 Double Unders
15 Overhead Squats (95/65)

Rx+
100 Double Unders
21 Chest to Bar Pull Ups
100 Double Unders
15 Overhead Squats (120/85)

B. Banded Hip Stretches

At Home
A. 3 Rounds [20min cap]

60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge

Post time for the WOD. Ex 15:10 Rx+

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