Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
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. Power Clean
2-2-2-2
B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (115/85)
2min Rest Between Rounds
At Home
A. DB Power Clean + Front Squat
4+4, 5+5, 6+6, 7+7
Rest 2 minutes between sets.
B. 4 Rounds (3min Windows)
300m Run
6 DB Bent Row
9 Push Ups
12 Air Squats
Max DB Thrusters (50’s/35’s)
2min Rest Between Rounds
Post load for clean and total reps of thrusters. Ex: 215#, 35 Rx.
And coming tomorrow…
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees
B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Bench Press (155/85)
Feet Elevated Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)
At Home
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Alternating DB Squat Clean (50/35)
9 Burpees
B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Glute Bridge DB Floor Press (50’s/35’s)
DB Curls (50’s/35’s)
25 Weighted Straight Leg Sit Ups (50/35)
Post rounds for the AMRAP. Ex: 6+23 Rx.
