FRI 02.12.21

Megan

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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. 15 Rounds [20min cap]
5 Burpees to 6″ target
20 Double Unders

B. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15)

Post time for the WOD. Ex: 10:19 Rx.

And coming Saturday…

Partner WOD
3 Rounds [25min cap]

400m Relay
8 Power Snatch (120/85) (Rx+135/95)
20 Burpee Box Jumps (24/20″)
8 Clusters (120/85) (Rx+135/95)
16 Chest to Bar Pull Ups (Rx+ BMU)

At Home
Partner WOD
3 Rounds [25min cap]

400m Relay
8 DB Power Snatch (50’s/35’s)
20 Burpee Broad Jumps (4/3ft)
8 DB Clusters (50’s/35’s)
16 DB Bent Row (50’s/35’s)

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.

Post time to complete the WOD. Ex: 20:21 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: Yoga- Monica Miller

And coming Sunday…

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

At Home
A. EMOM 10

Odd: 8 DB Curls (50’s/35’s)
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
18 Double DB Russian Swings (50’s/35’s)
25 Sit ups
50 Mountain Climbers (R+L=1)
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista

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