Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk
B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch
Post load for the EMOM. Ex: 195#
And coming Saturday…
“Black Panther”
With a partner complete as many rounds as possible in 20 minutes of:
40m Partner Prowler Push (m = 90/135/180, w = 45/90/135)
16 Pullups
10 Synchronized Burpee Box Jumps (m = 16/20/24, w = 12/16/20”)
24 Power Clean (m = 75/115/155, w = 55/85/105)
1 partner working at a time on the pullups and power cleans. Partners work in tandem on the box jumps and prowler push.
**Scaling For Pullups
L1 = Pullups
L2 = C2B Pullups
L3 = Bar Muscle Ups
Post rounds and reps completed by the team. 40m = 4 reps. Ex: 4+12 L3.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)
Post rounds for the AMRAP. Ex: 11+22 Rx
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael