MON 04.19.21

Gen

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

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