Mel is an accomplished CrossFit athlete and coach. She's competed on the world stage, and is one of the few Level 3 Certified trainers in New England. She has worked for CrossFit HQ in their L1 Seminar Staff and now enjoys bringing world-class fitness to her members as Co-Owner and Head Coach of Daybreak CrossFit.
Back Squat (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort, which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)
INTERVALS
“Handlebars” (Checkmark)
5 x on the 2 Minute 50 Double Unders 10 Shoulder to […]
Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85% of your 1 rep max. The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Maintain the same weight across.)
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 8.5/10 effort (85%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)
10-9-8-7-6-5-4-3-2-1 Deadlift Floor Press Hang Squat Clean Calorie Bike
MCx: 50/35 MAx: 35/20 MVx: start at 8, 25/15
GOALS + GUIDANCE: Choose dumbbells that feel heavy! The deadlifts will be the easiest lift. Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time […]
