Today’s schedule
12n: Zoom CrossFit– Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Tempo Strict Press
4 sets of 3 at 4111
B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups
*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift
Bodyweight
A. Tempo Handstand Push Ups
4 sets of 3 at 4111
B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups
Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#
And coming tomorrow…
A. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row
B. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups
Bodyweight
A. EMOM 10
Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups
B. For Time [20min cap]
22-18-14-10
1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups
Post time for the WOD. Ex: 16:20 Rx
