Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
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- Hailey
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift (increase weight each set)
EMOM 12
Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest
B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)
At Home
A. EMOM 12
Min 1: 4/4 Single Leg Deadlift (Tempo 3011 no bounce)
Min 2: 4 Kneeling Jumps
Min 3: Rest
Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.
And coming tomorrow…
Clean Complex
Every 90 seconds complete the complex. If successful, increase the weight each round.
1 Clean + 1 Hang Clean + 1 Front Squat
Round 1: 135/95
Round 2: 155/105
Round 3: 165/115
Round 4: 175/120
Round 5: 185/125
Round 6: 195/135
Round 7: 205/145
Round 8: 215/150
Round 9: 225/155
Round 10: 235/160
Round 11: 245/165
At Home
Every 90 seconds complete the complex with dumbbells. Add 1 rep, each round
Round 1: 1 Clean + 1 Hang Clean + 1 Front Squat
Round 2: 2 Clean + 2 Hang Clean + 2 Front Squat
Round 3: 3 Clean + 3 Hang Clean + 3 Front Squats
And so on …
Post load for clean complex. Ex: 245# Rx.
