At present’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Kevin
Exercise of the Day (WOD)
A. Deadlift5 Rep Max
B. 3 Rounds Not For Time20 Kipping Swings15 Straight Leg Sit Ups (45/25)10 Lat Pull Downs (1 sec pause)
Put up load for deadlift. Ex: 375#
And coming tomorrow…
A. Tempo Handstand Push Ups3 units of 5 reps at 41X1 at most troublesome levelRest 3 minutes between units
B. EMOM 20Min 1: 15/12 Cal RowMin 2: 16 Alt DB Snatches (50/35)Min 3: 50 Double UndersMin 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)
Put up HSPU stage and the fewest reps accomplished for every motion (row, snatch, double below, pull up) within the EMOM. Ex: 6” def, 15, 12, 50, 5 RMU.
