WOD

CrossFit:  Main (32 min total)A. Run :30 out, :30 rest, :30 back, :30 rest x 10 min (5 sets)1 min restB. Row :30 row, :30 rest x 10 min1 min restC. Bike :30 bike, :30 rest x 10 min  Lvl6/5: Send it. Goal here is knowing you will fall off pace, but pushing the intensity […]

Main:A. E3 min x 15 min (5 sets)6 back squats, directly into 3 front squats*all at same weight across 60-70% of 1rm front squat

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

Test Day 6 (ShinDig 630pm!) CrossFit: same time frame as Monday/Wednesday; A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rmdetails:L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%L5: Male: (255+)95 – 125 – 155 –

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus for those who did Wed test;3-5 Sets each side:Windmills x 5 (slow and controlled)Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your

Test Day 5 CrossFit: time frames same as Monday A. OHS max:WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#L5: Male (200+)L5: female (165)If 100# 35+L4: male (165)If less 15#L4:female (135)If no records, 15#L3: male (135)L3: female (105)L2: male (105)L2 female (75)L1:

CrossFit:If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus for those who did Mondays test;Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Back Squat x 10 reps @ 30X1Station 2 – Tall Box

Test day 4 will be Monday/TuesdayTest day 5 will be Wednesday/ThursdayTest day 6 will be Friday/Saturday Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rmWU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 –

REST DAY Mobility and Maintenance