FRI 01.22.21

Mr. Anderson


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- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [18min cap] 30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the end of each round

B. Front Squat
12 min to work to a Heavy 3 Rep

At Home
A. For Time [18min cap] 30-20-10

DB Deadlifts (50’s/35’s)
Burpees
50 Double Unders at the end of each round

B. DB Split Squat
4 sets of 5/5

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.



And coming Saturday...

Triple Double
AMRAP 5
150m Run
10 Slam Balls (30/20)
-rest 5 minutes-
AMRAP 5
15/12 Calorie Row
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 5 minutes-
AMRAP 5
5 Devil's Press (50/35's)
10 Toes to Bar

At Home
AMRAP 5
150m Run
10 DB Alt Snatch (50/35)
-rest 5 minutes-
AMRAP 5
150m Run
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 5 minutes-
AMRAP 5
5 Devil's Press (50/35's)
10 Straight Leg Raises

Rounds plus reps for each AMRAP. 10m = 1 rep. Ex: 3+20, 3+4, 3+2 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

For Time [13min cap]
60 Overhead Plate Lunges (45/25)
40 Chest to Bar Pull Ups
20 Hang Power Snatches (95/65)
10 Squat Cleans
5 Bar Muscle Ups

At Home
For Time [13min cap]

60 DB OH Lunges (50/35)
40 DB Bent Row (50’s/35’s)
20 DB Hang Power Snatches (50’s/35’s)
10 DB Squat Cleans (50’s/35’s)
5 Devil’s Press (50’s/35’s)

Post time for WOD. Ex: 11:23 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

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