Today’s schedule
12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 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
At Home
A. E2MOM For 10 Minutes
7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups
Post load for the EMOM. Ex: 195#
And coming Saturday…
Teams of 3
AMRAP 24
40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)
At Home
Teams of 3
AMRAP 24
40 DB Bent Row or Pulling Movement
50 DB Facing Burpees
DB Thrusters (50’s/35’s) or Squat Jumps x2
Round 1 – 40 reps
Round 2 – 50 reps
Round 3 – 60 reps
Round 4 – (AMRAP in time remaining)
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx
Saturday Schedule
10:30a: Zoom CrossFit– Jeannette
And coming Sunday…
AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)
At Home
AMRAP 20
200m Run
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)
Post rounds for the AMRAP. Ex: 11+22 Rx
Sunday Schedule
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility– Priscila Baptista
