Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold
B. For Time [16min cap]
3 Rounds
20 Wall Balls (20/14)
12 Power Clean (135/95)
2 Rounds
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)
1 Round
20 Wall Balls (20/14)
12 Clean & Jerk (135/95)
At Home
A. 3 Sets Not For Time
5 DB Bent Row + 5 DB Curls
40 sec L-sit Hold
B. For Time [16min cap]
3 Rounds
18 1-Arm Thrusters (50/35)
12 DB Power Cleans (50’s/35’s)
2 Rounds
18 1-Arm Thrusters (50/35)
12 DB Shoulder to Overhead (50’s/35’s)
1 Round
18 1-Arm Thrusters (50/35)
12 DB Clean & Jerk (50’s/35’s)
Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Power Snatch (95/65)
Reverse Burpee
Toes To Bar
Bar Facing Burpee
At Home
A. Snatch Complex:
Double DB Hang Power Snatch + 1-Arm Hang Squat Snatch
5 sets of 3 + 1/1
B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Alt DB Snatch (50/35)
Reverse Burpee
Weighted Straight Leg Sit Up (50/35)
Bar Facing Burpee
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 7+8 Rx.
