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. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Power Snatch (95/65)
Reverse Burpee
Toes To Bar
Bar Facing Burpee
At Home
A. Snatch Complex:
Double DB Hang Power Snatch + 1-Arm Hang Squat Snatch
5 sets of 3 + 1/1
B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Alt DB Snatch (50/35)
Reverse Burpee
Weighted Straight Leg Sit Up (50/35)
Bar Facing Burpee
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 7+8 Rx.
And coming tomorrow…
EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups
At Home
EMOM 30
Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt DB Snatch (50/35)
Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 20, 20, 15 Rx.
