Today’s schedule
12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)
B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch
At Home
A. 4 Rounds For Time [12min cap]
15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)
Post time for the WOD. Ex: 8:10 Rx.
And coming Saturday…
A. Power Snatch + Overhead Squat
4 x (1 + 3)
B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-
At Home
A. DB Power Snatch + Filly Overhead Squat
4 x (2 + 2/2)
Or
Broad Jump to Lateral Lunge
4 x (4 + 4/4)
B. 3 Rounds
In a 3 Minute Window
9 DB Power Snatches (50’s/35’s) or 1-Arm Burpees
15 DB Power Cleans or Plank Frog Hops
21 DB Push Jerk or Push Ups
Time Remaining: Max 1-Arm Overhead Squats (50/35) or Max Lateral Lunges
-Rest 3 minutes between rounds-
Post total reps of overhead squat and weight. Ex: 28, 115#
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: Stretch & Mobility- Michael
And coming Sunday…
A. Strict Press
3 x 5
B. Partner WOD [20min cap]
50/40 Cal Row
25 Slam Balls (30/20)
40/32 Cal Row
25 Slam Balls (30/20)
30/24 Cal Row
25 Slam Balls (30/20)
20/15 Cal Row
25 Slam Balls (30/20)
15/12 Cal Row
25 Slam Balls (30/20)
At Home
A. DB Strict Press or Strict Handstand Push Ups
3 x 6-10 reps
B. Partner WOD [20min cap]
5 Rounds
400m
25 DB Snatch (50/35) or 1-Arm Sprawls
All reps are individual totals. One partner working on the row while the other is doing slam balls and then switch. Each round the calories on the row decrease and the slam ball reps stay at 25 per person.
Post weight for press and time for the WOD. Ex: 135#, 14:13 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- Priscila Baptista
5:00p: Open Gym- Jeannette
