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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets
B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold
At Home
A. Tempo DB Front Squat or Jump Squats
5 sets of 4 reps @ 2222
Rest 3 minutes between sets
B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold
Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx
And coming tomorrow…
A. GoWOD Mobility Test
B. Snatch Drop
3-3-3-3-3 at light load less than 50% 1RM snatch
At Home
A. GoWOD Mobility Test
B. 1-Arm DB Snatch Drop or PVC Snatch Drop
5 sets of 2/2 at light load
Post mobility score and snatch weight.
Ex: 81, 75#
