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. Clean Complex
Power Clean + Front Squat + Push Jerk
4 x 1+3+2
In 12 minutes work to a heavy complex for the day
B. 5 Rounds [20min cap]
10 Chest to Bar Pull Ups
10 Thrusters (95/65)
100 Double Unders
At Home
A. DB Complex
DB Power Clean + DB Front Squat + DB Push Jerk
4 x 2+4+2
Complete 1 set every 3 minutes
B. 5 Rounds [20min cap]
10 DB Bent Row
10 DB Thrusters (50’s/35’s)
100 Double Unders
Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx
And coming tomorrow…
EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold
Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.
