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)
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row
B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)
At Home
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Weighted Straight Leg Sit Ups (50/35)
15 Double DB Squats (50/35’s)
75 Double Unders
B. DB Power Snatch Complex
DB Hang Snatch + DB Snatch
5 x 2+2
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
And coming tomorrow…
A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)
B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
At Home
A. AMRAP 15
21 1-arm DB Thrusters (50/35)
15 Broad Jumps (4/3ft)
9 DB Push Press (50/35’s)
Post rounds for the AMRAP. Ex: 6+32 Rx
