TUES 02.16.21

Coach Cameron


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
15min to work to a 1RM

B. E4MOM 20
2 Front Squat
9 Kettlebell Swings (53/35)
15 sec Candlestick Hold

Complete 1 round every 4 minutes and rest the remainder of the time. Increase the weight on the squat each round building to a heavy set of 2.

At Home
A. Double DB Power Snatch + Filly Overhead Squat

4 sets of 2 + 2/2

B. E4MOM 20
4/4 DB Bulgarian Split Squat
9 Dumbbell Swings (50/35)
15 sec Candlestick Hold

Post load for snatch and squat. Ex: 190#, 315#


And coming tomorrow...

Death By E2MO2M [30min cap]
8 Burpee Box Jump Overs (24/20)
8 Hang Power Snatch
8 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

At Home
Death By E2MO2M [30min cap]

8 Burpee Broad Jumps (4/3ft)
8 Alt DB Hang Power Snatch (50/35)
8 DB Thrusters (50’s/35’s)

Score the rounds and reps completed before capped. Ex: 8+18 Rx+


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