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- Michael
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. EMOM 15
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest
B. 5 Rounds [14 min cap]
20 AbMat Sit Ups
16 Reverse Lunges Steps
12/10 Hand Release Push Ups
At Home
A. EMOM 15
Min 1: 3/3 Deficit DB Single Leg Deadlift Singles or Tempo Airplanes 4441
Min 2: 10-18 DB Bent Row or Pulling Movement
Min 3: Rest
Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:10 Rx.
And coming tomorrow…
A. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders
B. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest
At Home
A. AMRAP 8
3 DB Hang Snatches (50/35) R
3 DB Overhead Squats (50/35) R
3 DB Hang Snatches (50/35) L
3 DB Overhead Squats (50/35) L
30 Double Unders
Or
A. AMRAP 8
6 1-Arm Sprawls
6 Lateral Lunges (Rx+ 6 Pistols)
30 Double Unders
Post rounds and weight for AMRAP. Ex: 6+10 @ 75#
