MON 01.18.21

Mike A.


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Michael
6:00p: Zoom CrossFit- Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap] Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

At Home
A. C&J Complex 5 Sets: Each Unbroken [15min to work up]

3 DB Hang Power Cleans + 1 DB Push Press
3 DB Hang Power Cleans + 1 DB Push Jerk
3 DB Hang Power Cleans + 1 DB Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]

Alternating Dumbbell Snatch (50/35)
Burpee Jump Over Low Object

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.


And coming tomorrow...

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every minute on the minute 5 toes to bar (including minute 0)
Complete the following for time: [16min cap] 2 Rounds

30 Goblet Squats (53/35)
50 Double Unders
30 Slamballs (20/15)
50 Double Unders

At Home
B. Every minute on the minute 5 Straight Leg Raises (including minute 0)
Complete the following for time: [16min cap] 2 Rounds

30 DB Goblet Squats (50/35)
50 Double Unders
30 DB Swings (50/35)
50 Double Unders

Post time for the WOD. Ex: 12:20 Rx.

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