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. Bulgarian Split Squats
5 x 4/4
B. For Time: [14min cap]
50 Dumbbell Deadlifts (50’s/35’s)
50 AbMat Sit Ups
50 Box Step-ups (24/20”)
50 1-Arm Dumbbell Thrusters (50/35)
Post heaviest load for split squat time for the WOD. Ex: 155, 9:20 Rx.
And coming tomorrow…
A. Snatch Complex
Hang Snatch + OHS
4 x 2+1
B. For Time [14min cap]
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (115/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/95)
15 Chest to Bar Pull Ups
10 Overhead Squats (155/105)
Scaled
Men: 65/75/95/115
Women: 45/55/65/85
At Home
A. 4 Rounds Not For Time
8/8 Dumbbell Curls
4 DB Snatch + 2/2 Mixed Rack OHS (50’s/35’s)
B. 4 Rounds [14min cap]
200m Run
16 DB OH Squats (50/35)
Post load for complex and time for WOD.
Ex: 175#, 9:49 Rx
