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- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
For Time [15min cap]
10 Devils Press (35/25’s) (Rx+ 50/35’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run
At Home
For Time [15min cap]
10 Inverted Burpees
400m Run
20 Alt 1-Arm Burpees
400m Run
30 Everest Climbers (R+L=1)
400m Run
Post time for the WOD. Ex: 10:25 Rx.
And coming tomorrow…
A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
B. For Time [12min cap]
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch
9 Lateral Burpees Over the Bar
6 Overhead Squat
At Home
A. PVC or DB Snatch Complex E3MOM [12min]
Double DB Power Snatch + Filly Overhead Squat + 1-Arm DB Squat Snatch
4 x 2+2/2+1/1
Increasing weight each set
B. For Time [12min cap]
21 Lateral Burpees Over DB
18 1-Arm Alt DB Snatch (50/35) or 20 Sprawls
15 Lateral Burpees Over DB
12 1-Arm Alt DB Hang Squat Snatch or 20 Star Jumps
9 Lateral Burpees Over DB
6 Overhead Squat or 20 Squat Jumps
Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.
