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- Michael
Workout of the Day (WOD)
A. E3MOM 12
Min 1: 5 Back Squats (70% of 1RM)
Min 2: 5 Strict Chin Ups
Min 3: Rest
B. AMRAP 12
10 Single Arm DB Hang Clean & Jerk (50/35)(5/5)
15/12 Cal Row
20 DB Box Step Up Overs (24/20) (50/35)
At Home
A. E3MOM 12
Min 1: 5 Tempo Squats 43X1
Min 2: 5 Strict Chin Ups or pulling movement
Min 3: Rest
B. AMRAP 12
10 Single Arm DB Hang Clean & Jerk (50/35)(5/5) or 1-arm Burpee
15/12 Cal Row or 30 Mountain Climber (R+L=1)
20 DB Box Step Up Overs (24/20) (50/35) or Lunge
Post load for squat and rounds + reps for AMRAP. Ex: 285#, 4+25 Rx.
And coming tomorrow…
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run
B. 3-Way Hamstring stretch
At Home
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35) or 20 Star Jumps
400m Run
Post time for the WOD. Ex: 16:20 Rx
