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. Bench Press
2 sets of 5 reps 80% 1RM
1 set of max reps 80% 1RM
B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
Kettlebell Swings (53/35)
Ring Support Leg Raises
KB Front Rack Lunges (53/35) [Alt Arm Each Round]*
*(Rx+ Front Rack Pistols)
At Home
A. DB Bench or Glute Bridge Floor Press
4 sets of 8-12 reps
B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
DB Swings (50/35)
Chair Support Leg Raises
DB Front Rack Lunges (53/35) [Alt Arm Each Round]*
*(Rx+ Front Rack Pistols)
Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 75, 76, 54, 48 Rx+
And coming tomorrow…
A. AMRAP 12
Rx
10 Power Snatch (95/65)
10 Chest to Bar Pull Ups
10 Overhead Squat (95/65)
10 Bar Facing Burpees
Scaled
10 Power Snatch (65/45)
10 Jumping Pull Ups
10 Overhead Squat (65/45)
10 Bar Facing Burpees
Dumbbell Option
10 Alt DB Power Snatch (50/35)
10 Alt DB Hang Power Clean (50/35)
10 DB Overhead Squat (50/35)
10 DB Facing Burpees
Equipment Free
10 Broad Jumps (4/3ft)
10 Handstand Push Ups
20 Air Squats
10 Burpees
B. 5 Way Banded Shoulder Stretch
Post total rounds completed in the AMRAP. Ex: 6+26 Rx.
