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- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise
B. AMRAP 14
14 Pistols
14 Toes to Bar
At Home
B. AMRAP 14
14 Pistols
22 Alt Single Leg V-Ups
Post rounds and reps for the AMRAP. Ex: 8+20 Rx
And coming tomorrow…
A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (115/85) (Rx+ 135/95)
At Home
A. DB Push Press or Strict HSPU
4 sets of 3-5 reps at tempo 30X2
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 200m Run
Station 2: 12 Burpee Jump Over Low Object
Station 3: 9 DB Clean & Jerks (50’s/35’s) or 5 Inverted Burpees
Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx
