Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. Jerk
(from racks)
3-3-3-3
B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)
At Home
A. DB Jerk (3 sec pause in catch/split)
5-5-5-5
B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)
Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.
And coming tomorrow…
A. Pause Front Squat
(2 second Pause)
2-2-2-2-2
B. AMRAP 14
18 Wallballs (20/14 at 10/9ft)
54 Double Unders
6 Deadlift (245/155)
At Home
A. Tempo DB Front Squat 3333
5 sets of 4 reps
B. AMRAP 14
7/7 1-Arm DB Thruster (50/35) or 12 Lateral Lunges
54 Double Unders
6/6 Single Leg DB Deadlift (50’s/35’s) or 14 Sprawls
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
