TUES 01.12.21

Jason

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. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [15 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

At Home
A. DB Hang Power Snatch

5 sets of 3 as heavy as possible

B. 3 Rounds For Time [15 Minute Time Cap]:
20 DB Overhead Lunges (50’s/35’s)
15 Straight Leg Raises
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

And coming tomorrow…

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

At Home
A. Single Leg DB Deadlift

4 sets of 8/8

B. EMOM 15
Min 1: 10 Single Arm Russian DB Swing (50/35) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

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