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- Liza
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza
Workout of the Day (WOD)
Jump Start
For Time [21min cap]
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
Post time for the WOD. Ex: 14:32 Rx
And coming Saturday…
A. Partner WOD
AMRAP 6
3 Power Snatch (95/65) (Rx+ 120/85)
3 Pull Ups (Rx+ C2B)
6 Power Snatch
6 Pull Ups
-continue by 3’s until cap
-Rest 3 minutes and continue AMRAP where you left off
All reps are team total. 1 partner working at a time. Partition rounds and reps any way.
B. Power Snatch
In 10 minutes immediately following part A:
Work to a 1RM power snatch
Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael
And coming Sunday…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)
B. Rep Rounds [7-10min goal time]
9-15-21
Power Cleans (60% 1RM)
Burpees Over the Bar
Post time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael
