Today’s schedule
5a: All Levels CrossFit- Michael
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- 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. E3MOM 12
1 Power Clean + 2 Push Press + 2 Push Jerk
B. 2 Rounds [16min cap]
10 Deadlift (225/155)
15 Burpees Over the Bar
20 Chest to Bar Pull Ups
10 Deadlift (225/155)
15 Burpees Over the Bar
30 AbMat Sit Ups
At Home
A. E3MOM 12
1 DB Power Clean + 2 DBPush Press + 2 DB Push Jerk
Or
1 set of Strict Handstand Push Ups
B. 2 Rounds [16min cap]
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
20 DB Bent Row (50’s/35’s) or Pulling Movement
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
30 AbMat Sit Ups
Post load for complex and time for each WOD.
Ex 225#, 11:10 Rx
And coming tomorrow…
A. Weighted Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s)
40 Double Unders
At Home
A. Weighted DB Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s) or 4 Inverted Burpees
40 Double Unders
Post load for lunges and rounds in AMRAP. Ex: 165#, 8+34 Rx
