Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Chin Ups
3 sets of 7 reps
B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees
Rx+ = 95/65
At Home
A. Dumbbell Curls
3 sets of 8/8
B. AMRAP 5
12 Alt DB Snatches (50/35)
8 DB Facing Burpees
Rest 5 minutes
AMRAP 5
8 Alt DB Snatches (50/35)
12 DB Facing Burpees
Post load for chin ups and rounds and reps for AMRAPs.
Ex: 45#, 5+6, 4+12 Rx.
And coming tomorrow…
A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35)
B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
