FRI 05.21.21

Adam R

Today’s schedule

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

Workout of the Day (WOD)

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home
A. AMRAP 20

300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

And coming Saturday…

Partner WOD
40-30-20-10 Rep Rounds [24min cap]

Clusters (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
Cal Row

At Home
Partner WOD
40-30-20-10 Rep Rounds [24min cap]

DB Hang Clusters (50’s/35’s)
20-15-10-5
Reverse Burpees
400m Run Relay Each Round

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

Post time for the WOD. Ex: 16:40 Rx

Saturday Schedule

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

And coming Sunday…

A. Hill Sprint
10 x 50m Hill Sprint
rest 40sec between efforts [rest begins at the end of the sprint: top of the hill]

B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
8 Tire Flips
12 Sledge Strikes

At Home
B. 4 Rounds

50m DB Farmer’s Carry (50’s/35’s)
12 DB Power Cleans (50’s/35’s)
12 Alt DB Snatch (50/35)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista

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