Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)
Post time for the WOD Ex: 13:10 Rx+
And coming tomorrow…
EMOM 20
Min 1: 8 DB Thrusters (50/35’s)
Min 2: 8 DB Box Step Ups (50/35’s)(24/20)
Min 3: 15/12 Calorie Row (Rx+ 18/15)
Min 4: Rest
At Home
EMOM 20
Min 1: 8 DB Thrusters (50/35’s) or Squat Jumps
Min 2: 8 DB Box Step Ups (50/35’s)(24/20) or Step Ups
Min 3: 12 DB Power Clean (50/35’s) or Mountain Climbers
Min 4: Rest
Score is fewest reps completed each minute.
Ex: 8,8,15 Rx.
