WED 11.02.22

Nyaire

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
1 x 5 @ 73%
1 x 4 @ 78%
2 x 3 @ 83%
1 x max reps @ 83%

B. AMRAP 12
12 DB Bench (50’s/35’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees

Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.

And coming tomorrow…

A. Deficit Single Leg Barbell Deadlift
4 x 5/5 (increase weight each set as form allows)
Stand on top of a 45/35l# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410

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