WED 08.29.18

Shannon

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Gentle Yoga Workshop- Wil Milne
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)

B. 4 Rounds [18min cap]
40 Double Unders
20 Alternating Dumbbell Snatches (50/35)
10 Box Jumps (24/20)

Post weight for bench press, and time to complete WOD Ex., 275, 14:34 Rx

And coming tomorrow…

A. Back Squat
E2MOM

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Complete one set on the 2 min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post heaviest load for back squat. Ex: 375#

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