FRI 04.16.21

Hailey

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Jeannette
12n: Zoom CrossFit– Jeannette
1:15p: Open Gym- Jeannette
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. 10 Minute EMOM:
1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time [12 Minute Time Cap]:
21 Overhead Squats (95/65)
21 Power Snatch (95/65)*

*No dropping the barbell. Athletes must set it down between sets.

At Home
A. 10 Minute EMOM:

1 Double DB Power Snatch + 1 Hang Power Snatch

B. 3 Rounds For Time [12 Minute Time Cap]:
18 Filly DB Overhead Squats (50’s/35’s)
18 DB Power Snatch (50’s/35’s)

Post load for snatch and time for the WOD Ex: 160#, 8:49 Rx

And coming Saturday…

Partner WOD
3 Rounds For Time [24min cap]

50/40 Cal Row
300m Medball Hill Run (20/14)
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

At Home
Partner WOD
3 Rounds For Time [24min cap]

400m Relay
200m Meter DB Carry (50/35) together
10 Burpee DB Cleans (50’s/35’s)
21 Burpee Broad Jumps (4/3ft)

All reps are team totals. One person working at a time. The 300m run is together with 1 medball. Partners may switch medball as often as desired. Partition the rounds and reps any way.

Post time for WOD. Ex: 16:12 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Rope Climbs: In 10 minutes practice rope climbs

B. 3 Rounds [15min cap]
10 GHD Situps
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell swings (32/24kg)
30 Double Unders
Rest 2 minutes
3 Rounds
10 Toes to Bar
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell swings (32/24kg)
30 Double Unders

Post time for WOD Ex: 12:20 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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