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- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Push Press
4-4-4-4
B. AMRAP 12
21 Kettlebell Swings (53/35)
14 Goblet Hold Reverse Lunges
7 Push Jerks (155/105)
At Home
A. DB Push Press or Handstand Push Ups
4 sets of 6-10 reps. Rest 3 minutes between sets.
B. AMRAP 12
21 DB Swings (50/35) or Broad Jumps
14 Goblet Hold Reverse Lunges or 28 Jumping Lunges
7 DB Push Jerks (50’s/35’s) or 14 Push Ups
Post load for press and rounds and reps for the AMRAP. Ex: 215#, 6+21 Rx
And coming tomorrow…
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2 Snatches (80% of 1RM)
Rest the reminder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)
At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the reminder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
