Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
B. For Time [12min cap]
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch
9 Lateral Burpees Over the Bar
6 Overhead Squat
At Home
A. PVC or DB Snatch Complex E3MOM [12min]
Double DB Power Snatch + Filly Overhead Squat + 1-Arm DB Squat Snatch
4 x 2+2/2+1/1
Increasing weight each set
B. For Time [12min cap]
21 Lateral Burpees Over DB
18 1-Arm Alt DB Snatch (50/35) or 20 Sprawls
15 Lateral Burpees Over DB
12 1-Arm Alt DB Hang Squat Snatch or 20 Star Jumps
9 Lateral Burpees Over DB
6 Overhead Squat or 20 Squat Jumps
Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.
And coming Saturday…
Partner WOD
For Time [26min cap]
60 Wall Balls (20/14)
50 Box Jumps (24/20)
40 Pull Ups (Rx+ C2B)
50 Kettlebell Swings (53/35)
60 Burpees
50 Cal Row
40 DB Push Press (50/35’s)(Rx+ Handstand Push Ups)
50 Box Jumps (24/20)
60 Wall Balls (20/14)
At Home
Partner WOD
For Time [26min cap]
40 1-Arm DB Thruster (50/35) or 60 Lunges
50 Box Jumps (24/20) or Tuck Jumps
40 DB Bent Over Row (50’s/35’s) or Pulling Movement
50 DB Swings (50/35) or Broad Jumps
60 Burpees
500m Run or 150 Double Unders
40 DB Push Press (50’s/35’s) or Handstand Push Ups
50 Box Jumps (24/20) or Tuck Jumps
40 1-Arm DB Thruster or 60 Lunges
Post time for the WOD. Ex: 22:10 Rx.
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: All Levels CrossFit- Jeannette
And coming Sunday…
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
V-Ups
[22min total time]
B. Banded Hip Stretches
At Home
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
DB Farmer Hold Lunges (50’s/35’s) or Jumping Lunges
-2 min rest-
Russian Twist (50/35 DB) (R+L=2) or Unweighted
-2 min rest-
DB Deadlifts (50’s/35’s) or Airplanes
-2 min rest-
V-Ups
Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette
