TUES 04.27.21

Damon


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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Snatch Complex
Hang Snatch + OHS
4 x 2+1

B. For Time [14min cap]
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (115/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/95)
15 Chest to Bar Pull Ups
10 Overhead Squats (155/105)

Scaled
Men: 65/75/95/115
Women: 45/55/65/85

At Home
A. 4 Rounds Not For Time

8/8 Dumbbell Curls
4 DB Snatch + 2/2 Mixed Rack OHS (50’s/35’s)

B. 4 Rounds [14min cap]
200m Run
16 DB OH Squats (50/35)

Post load for complex and time for WOD.
Ex: 175#, 9:49 Rx



And coming tomorrow...

Partner WOD
A. For Time [16min cap]

100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.

At Home
Partner WOD
A. For Time [16min cap]

100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees

B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)

Post time for WOD and load for clean
Ex: 13:45, 225#, 257#


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