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. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM
B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)
At Home
A. Single Leg Tempo Deadlift
4 sets of 5/5 at 4141
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
And coming tomorrow…
A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35)
B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
