Today’s schedule
12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Damon
Workout of the Day (WOD)
A. Hang Power Clean
2-2-2-2
B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)
At Home
A. DB Hang Power Clean
4-8-12-16
B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees
Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.
And coming tomorrow…
A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)
B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch
At Home
A. 4 Rounds For Time [12min cap]
15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)
Post time for the WOD. Ex: 8:10 Rx.
