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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Strict Press
3-3-3-3
increasing weight
B. 3 Rounds [15min cap]
15 Deadlift (185/125)
15 Bar Facing Burpees
15 Pull ups (Rx+ = C2B)
At Home
A. DB Strict Press or Handstand Push Ups
4 sets of 5-8 reps
B. 3 Rounds [15min cap]
15 DB Deadlift (50’s/35’s) or Airplanes
15 DB Facing Burpees
15 DB Bent Row (50’s/35’s) or Pulling Movement
Post load for press and time for the WOD. Ex: 160#, 9:10 Rx+
And coming tomorrow…
A. Snatch + Overhead Squat
5 x 1+1
B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)
At Home
A. DB Snatch + DB Filly Overhead Squat
5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4
B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)
Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.
