Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Snatch + Overhead Squat
5 x 1+1
B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)
At Home
A. DB Snatch + DB Filly Overhead Squat
5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4
B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)
Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.
And coming Saturday…
Partner WOD
“Clean Sweep”
On a running clock, in 8 minutes
60 Toes to Bar
Find 1 RM Power Clean
Rest 2 minutes
For time from 10-22 minutes [12 min cap]
60 Power Clean
60 Front Squats
60 Shoulder To Overhead
Barbell Weight
Rx 120/85
Rx+ 155/105
At Home
On a running clock, in 6 minutes
60 Straight Leg Sit Ups
Max Reps Devil’s Press (50’s/35’s) or Inverted Burpees
Rest 4 minutes
For time from 10-22 minutes [12 min cap]
60 DB Power Clean (50’s/35’s) or Burpees
60 DB Front Squats (50’s/35’s) or Lunges
60 DB Shoulder To Overhead (50’s/35’s) or Push Ups
All the reps are team totals. One partner working at a time. Partners may partition the reps any way.
Post weight for the power clean and time for the WOD. Ex: 265#, 290#, 8:42 Rx+
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)
B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball
At Home
A. Odd Object Mixed Carry
Shoulder/Front Rack Carry + Suitcase Carry
4 x 100m (change object position at 50m mark)
B. 4 Rounds [18min cap]
20 Hand Release Push Ups
10/10 DB Power Clean (50/35) or 20 1-arm Sprawls
200m Run with DB or 300m Run
Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Michael
12n: Zoom Yoga– Michael
5:00p: Open Gym- Jeannette
