Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Weighted Pull Ups
5-4-3-2 Increasing weight
B. AMRAP 10
10 V-Ups
20ft HS Walk
C. Practice Front Splits for 10 minutes
At Home
A. Dumbbell Curls
5 sets of 5/5
Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx
And coming tomorrow…
A. 10 Minute EMOM:
1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time [12 Minute Time Cap]:
21 Overhead Squats (95/65)
21 Power Snatch (95/65)*
*No dropping the barbell. Athletes must set it down between sets.
At Home
A. 10 Minute EMOM:
1 Double DB Power Snatch + 1 Hang Power Snatch
B. 3 Rounds For Time [12 Minute Time Cap]:
18 Filly DB Overhead Squats (50’s/35’s)
18 DB Power Snatch (50’s/35’s)
Post load for snatch and time for the WOD Ex: 160#, 8:49 Rx
