6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.
B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.
And coming tomorrow…
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Dumbbell Hang Power Clean (m = 35/50, w = 25/35)
Box Jumps (m = 24/30, w = 20/24) (step downs only)
20ft Foot Hand Crawl
Row for Cal
Post box jump height and total team reps from WOD. Ex 36”, 302 Rx+