Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)
All reps are team totals. One partner working at a time.
At Home
A. Filly Overhead Squat
4 sets of 4/4
Rest 3 minutes between sets
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
1200m Relay
80 Bent Over Row (50’s/35’s)
60 Bow Tie Squats (50/35)
40 1-Arm Overhead Squat (50/35)
20 Filly Overhead Squats (50’s/35’s)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.
And coming tomorrow…
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
At Home
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 DB Hang Power Cleans (50’s/35’s)
50 Double Unders
30 Straight Leg Raises
Post time for the WOD. 12:49 Rx.
