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. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM
B. AMRAP 9
12 Dumbbell Hang Power Clean (50’s/35’s)
9 Dumbbell Squats (50’s/35’s)
6 Dumbbell Shoulder to Overhead (50’s/35’s)
20 Dumbbell Box Step-ups (50/35)
At Home
A. Tempo Split Squat
5 sets of 4/4 at Tempo 3311
Complete 1 set E4MOM
Post squat and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
And coming tomorrow…
On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row
[8-16min]
AMRAP 7
7 Bench Press (115/75)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)
[16-24min]
2 Rounds
400m Run
400/325m Row
[24-32min]
AMRAP 7
7 Bench Press (115/75)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)
At Home
On a running clock complete…
[0-8min]
2 Rounds
400m Run
12 Burpees
[8-16min]
AMRAP 7
7 DB Glute Bridge Press (50’s/35’s)
7 DB Snatch (50/35)
7 DB Swings 50/35)
7 Russian Twists (L+R=1)
[16-24min]
2 Rounds
400m Run
12 Burpees
[24-32min]
AMRAP 7
7 DB Glute Bridge Press (50’s/35’s)
7 DB Snatch (50/35)
7 DB Swings 50/35)
7 Russian Twists (L+R=1)
Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 12+18
