Exercise of the Day (WOD)
A. Strict Press 3RMIn 12 minutes work as much as a 3 rep max.-Acceptable warmup units can be 5-4-3-2 then 3 rep attempt-At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM
B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]Sit-UpsLunges (R+L=1)Sit-UpsKettlebell Swings (53/35)
Publish load for press and time for the WOD. Ex: 170#, 13:10 Rx.
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael
And coming Saturday…
Groups of 3For Time [25min cap]60 Deadlift (155/105)90/60 Cal Row45 Energy Clear (155/105)90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)30 Clear & Jerk (155/105)90 Bar Going through Burpees
All reps are workforce totals. 1 Companion working at a time. Companions could partition the reps any approach
Rating time to finish WOD. Ex: 18:23 Rx+
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Hailey11:45a: Yoga- Michael
And coming Sunday…
A. 4 Rounds [16min cap]20/15 Cal Row10 Cling Energy Cleans (135/95)20 Wall Balls (20/14)
B. Tremendous Shoulder Serum: EMOM 15Min 1: Scapular RaisesMin 2: CS Banded WY NegativeMin 3: Shoulder Ext Rotation R/LMin 4: Pec Shoulder Stretch (30 sec R/L)Min 5: Relaxation
Publish time for the WOD. Ex: 10:10 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Hailey12:15p: Yoga- Cancelled
