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- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.
B. “Powerslide”
3 Minute AMRAP
21 Power Snatches (75/55) (Rx+ 95/65)
21 Pullups
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (Rx+ = Handstand Pushups)
At Home
A. Double DB or PVC Power Snatch
6 sets of 3 reps
Rest 2 minutes between sets
B. “Powerslide”
3 Minute AMRAP
21 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
21 DB Bent Row (50’s/35’s) or Pulling Movement
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
15 DB Bent Row (50’s/35’s) or Pulling Movement
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
9 DB Bent Row (50’s/35’s) or Pulling Movement
9 Pushups (Rx+ = Handstand Pushups)
Post load for snatch and total reps completed in the WOD. Ex: 175#, 158 Rx+
And coming tomorrow…
A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise
B. AMRAP 14
14 Pistols
14 Toes to Bar
At Home
B. AMRAP 14
14 Pistols
22 Alt Single Leg V-Ups
Post rounds and reps for the AMRAP. Ex: 8+20 Rx
