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. GoWOD Mobility Test
B. Snatch Drop
3-3-3-3-3 at light load less than 50% 1RM snatch
At Home
A. GoWOD Mobility Test
B. 1-Arm DB Snatch Drop or PVC Snatch Drop
5 sets of 2/2 at light load
Post mobility score and snatch weight.
Ex: 81, 75#
And coming tomorrow…
A. Handstands
In 10 minutes practice handstand hold progressions.
B. Partner WOD
2 Rounds [26min cap]
1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]
At Home
B. Partner WOD
2 Rounds [26min cap]
800m Run
50 Weighted Sit Ups (50/35) or 100 V-Ups
50 Burpees
25 DB Swings (50/35) or Broad Jumps (4/3ft)
*[partner not rowing holds a DB in a bear hug or holds a plank
All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.
Post time for the WOD. Ex: 21:10 Rx.
