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- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set
B. For Time [16min cap]
18-15-12-9-6-3
Hang Power Cleans (115/75)
Shoulder to Overhead
Toes to Bar
At Home
A. DB or PVC Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
B. For Time [16min cap]
18-15-12-9-6-3
DB Hang Power Cleans (50/35’s) or Sprawl
DB Shoulder to Overhead or Push Up
Straight Leg Raise
Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx
And coming tomorrow…
A. AMRAP 8
12 DB Box Step Overs (50/35’s)(24/20)
18/14 Cal Row
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35’s)
18/14 Cal Row
B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks
At Home
A. AMRAP 8
12 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35’s) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)
B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx
