FRI 05.28.21

Standing ready for Murph at Piedmont Park

Today’s schedule

6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Michael
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. E3MOM 12
Clean Complex (increase weight each round)

1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown

B. For Time
40-30-20-10 [16min Cap]

Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round

At Home
A. E3MOM 12
DB Clean Complex (increase weight each round)

1 x (DB Power Clean + DB Front Squat + DB Hang Squat Clean)
15 DB Overhead Tricep Extension

B. For Time
40-30-20-10 [16min Cap]

DB Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round

Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.

And coming Saturday…

Partner WOD
Frogger
6 Rounds [27min cap]

12 DB Power Cleans (50/35’s)
200m Run
9 DB Hang Clean & Jerks (50/35’s)
10 Burpee Pull Ups
6 Devil’s Press (50/35’s)
Partners leapfrog each movement, until together they have completed 6 total rounds

Post time for the WOD. Ex: 24:40 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…

Rest Day

Sunday Schedule

9:00a: Weightlifting- Michael
10:30a: Gymnastics Mobility Session- Michael

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