Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Carlie
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Carlie
Workout of the Day (WOD)
A. Clean Complex
Hang Power Clean + Power Clean + Front Squat*
4 x 3+2+1
B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 5 Power Box Jumps (30/24″) (Rx+ = 36/30″) increase height if no misses.
Min 3: 20/20 sec Pistol Hold (Rx+ = 50/35)
*Dumbbells
DB Hang Power Clean + DB Power Clean + DB Front Squat*
Double DB: 4 x 4+3+2
Single DB: 4 x 3/3+2/2+1/1
Bodyweight
A. Plyo Complex
Reverse Burpee + Broad Jump + Jump Squat
4 x 4+3+2
B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 5 Object Jump Over.
Post load for the complex and box jump height. Ex: 195#, 39” Rx
And coming tomorrow…
A. E4MOM 16
4 Deadlifts (no bounce no drop)*
8-8 Pull Ups (rest 10 sec between sets)
B. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Thrusters (95/65)*
Bar Facing Burpees
*Dumbbells
3/3 Single Leg Double DB Deadlift (50’s/35’s)
4/4 Single Leg Single DB Deadlift (35/25s)
DB Thrusters (50’s/35’s)
Single Arm DB Thrusters (50/35) switch when you want.
Bodyweight
B. E4MOM 16
4/4 Airplane Rotations
8-8 Superman Towel Pull Down (rest 10 sec between sets)
A. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Air Squats
Line Facing Burpees
Score weight for DL and fewest pull ups each round. Ex: 345#, 8-6 Rx
Score fewest reps of each movement completed in Tabata. Ex: 6, 5 Rx
