THUR 01.28.21

Glenn


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

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

At Home
B. AMRAP 4

7 Straight Leg Raises to Straight Leg Sit Up
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.


And coming tomorrow...

A. Power Clean & Jerk
12min to work to a Heavy Complex:

Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

At Home
A. DB Power Clean & Jerk

DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)

B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)

Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.


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