THUR 01.07.21

By January 6, 2021 WOD No Comments

Tom


Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
12 Box Jump Overs (24/20)

At Home
A. DB or PVC Snatch Complex

Snatch + OHS + Hang Snatch + OHS
Complete 3 sets (1+1+1+1/1+1+1+1) R/L

B. AMRAP 12
10 DB Hang Power Snatch (50’s/35’s)
12 Burpees Over DB

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.


And coming tomorrow...

A. For Time [15min cap] 15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25's)
30-24-18
Pistols

B. Midline
EMOM 9

Min 1: 100m Ski or 100m Row or 10/8 Cal Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

At Home
A. For Time [15min cap] 15-12-9

DB Power Clean (50’s/35’s)
DB Deficit Push Ups (Hands on 50’s/35’s)
30-24-18
Pistols

B. Midline
EMOM 9

Min 1: 20 Everest Climbers (R+L=2)
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 9:30 Rx.


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