WOD
 | Tue, May 24 2022 |  |
 | Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20220524 | CFA Kids - Week 82 | Pullup Program 20220524 | Home WOD 20220524 |
CrossFit 20220524(Calories) Warmup: 1:00 on a machine 1:00 alternating Scorpion stretch 1:00 on a machine 1:00 air squats 1:00 on a machine 1:00 bottom of counter-balance squat hold 3 Min Plank Hold - rest as little as possible - try to go unbroken Front Squats - warmup - 3 x 3 build to starting weight WOD: EMOTM x 20 Mins - Min 1: 3 Front Squats - Min 2: Max Calories (Row/Bike) Start Front Squats at 50% of 1RM. Add weight every round Score = total calories INTENDED STIMULUS Prioritize lifting heavier in today's workout. Push the calories on the machine but don't fatigue to avoid affecting ability to lift well. Lifting from a rack in workout. Start around 50% of 1-rep max and build slowly throughout the 10 rounds. Hold a consistent amount of calories on the machine each time. A good goal is anywhere from 14-20 calories each time. Should have about :30-45 between rounds to change weights if needed. May want to dial back the intensity today due to Murph being around the corner.
Planned: Tue,May24,2022 Mon,May23,2022
|
|
|
