Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Back Squat
20min work to 1RM
B. EMOM 15
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest
At Home
A. DB Tempo Split Squat 5511
Complete 4 sets of 3/3 reps. Rest 2 minutes between sets.
B. EMOM 15
Min 1: 200m Run
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest
Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.
And coming tomorrow…
A. Pistols
In 10 minutes practice progressions for pistols
B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)
At Home
B. AMRAP 12
10 Lateral Burpees Over the DB
20 Alternating Pistols
15 DB Deadlifts (50’s/35’s)
Post rounds for the AMRAP Ex: 5+20 Rx
