WED 12.09.20

Hailey

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Box Jumps
2-2-2-2-2 increasing height

B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups

At Home
A. Single Leg Alt Balance Hops (R+L=2)

3 sets of 8 reps

B. Jacklyn
For Time [10min cap]

150 Double-Unders
50 Single Arm Dumbbell Overhead Squats or Lateral Lunges
30 Lateral Burpees over Dumbbell

Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.

And coming tomorrow…

A. Macho Nacho
For Time [12min cap]

7 “Macho Man” Complexes
30 Handstand Pushups
5 “Macho Man” Complexes
30 Handstand Pushups
3 “Macho Man” Complexes

1 “Macho Man” Complex:
With (2) Dumbbells (50’s/35’s)
3 Power Cleans
3 Front Squats
3 Shoulder-to-Overheads

At Home
1 “Macho Bodyweight” Complex:
6 Everest Climbers (R+L=2)
5 Squat Jumps
4 Push Ups

B. 5-Way Banded Shoulder Stretches

Post time for the WOD. Ex: 9:10 Rx.

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