FRI 03.05.21

Camille

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
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)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD
AMRAP 30

100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

At Home
Partner WOD
AMRAP 30

100 DB Thruster (50/35)
80 DB Deadlift (50’s/35’s)
60 DB Power Cleans (50’s/35’s)
40 DB Shoulder to Overhead (50’s/35’s)
20 DB Ground to Overhead (50’s/35’s)
1200m Run
80 Sit Ups
60 DB Bent Row (50’s/35’s)
40 Lateral Burpees Over DB
20 Devil’s Press (50’s/35’s)

Post total reps completed in AMRAP. Ex: 644 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. EMOM 16
Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Power Box Jumps (increasing height each round)
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53’s/35’s)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″) (50/35)

At Home
A. EMOM 16

Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Broad Jumps
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m DB Farmers Carry (50’s/35’s)
20 Glute Bridge Floor Press (50’s/35’s)
100m DB Front Rack Carry
20 DB Lunge Steps (50/35)

Post box jump height and time for the WOD. Ex: 39”, 12:40 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- Michael

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