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- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3.
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%
B. For Time [14min cap]
Buy In: 100 Double Unders*
5 Rounds
10 DB Facing Burpees
10 Alt DB Snatches (50/35)
Cash Out: 100 Double Unders*
*(Rx+ = 200 reps)
At Home
A. Clean w/ pvc or dumbbells
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3.
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%
B. For Time [14min cap]
Buy In: 100 Double Unders* or 75 Jumping Jacks
5 Rounds
10 DB Facing Burpees
10 Alt DB Snatches (50/35) or 20 Mountain Climbers (R+L=1)
Cash Out: 100 Double Unders* or 75 Jumping Jacks
*(Rx+ = 200 reps)
Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx.
And coming tomorrow…
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Lunges (50’s/35’s) or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 155/105)
Post time for the WOD Ex: 13:10 Rx+
