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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)
At Home
A. Run Intervals
600m – 400m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality
10 Weighted Straight Leg Sit Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)
Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx
And coming tomorrow…
A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)
B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)
At Home
B. DB Clean Complex
DB Hang Power Clean + DB Power Clean + DB Lunge
4 x 3+2+2
Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#
