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- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
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#
And coming tomorrow…
A. AMRAP 15
10 Handstand Push Ups (Rx+ Strict)
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats
B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds
Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx
