Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
3 x 4 @ 75-80%
Same weight for all sets
Complete 1 set E4MOM
B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell
3 minutes rest and repeat for 3 total rounds
At Home
A. DB Split Squats
4 x 5/5
Complete 1 set E4MOM
Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx
And coming tomorrow…
A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold
At Home
A. 5 Rounds [12 Minute Cap]:
6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)
Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212
