Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
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. Snatch E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%
B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Kettlebell Swings (53/35)
20 Push Ups
20 Slamballs (20/15)
At Home
Pvc Or DB (single or double) Hang Snatches
B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Dumb Swings (53/35) or Broad Jumps
20 Push Ups
20 Slamballs (20/15) or 10 Reverse Burpees
Post load for snatch and rounds + reps for AMRAP. Ex: 170#, 4+34 Rx.
And coming tomorrow…
A. EMOM 12
Min 1: 30 sec Handstand Hold
Min 2: 30 sec Reverse Table Top Hold
Min 3: Rest
B. 4 Rounds [22min cap]
10 Chest to Bar Pull Ups
20/15 Cal Row
10 Shoulder to Overhead (135/95)
60 Double Unders
At Home
B. 4 Rounds [22min cap]
10 DB Bent Row or Pulling Movement
20/15 Cal Row or 200m Run
10 DB Shoulder to Overhead (50/35’s) or 5 Inverted Burpees
60 Double Unders
Post time for the WOD.
Ex: 16:50 Rx
