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. Power Clean + Power Jerk
5-4-3-2
B. Partner WOD
AMRAP 20
12 Power Cleans (135/95)
18 Toes to Bar
24 Wall Balls (20/14)
At Home
A. DB Power Clean + DB Power Jerk
4-6-8-10
B. Partner WOD
AMRAP 20
12 DB Power Cleans (50’s/35’s) or Single Leg Hop w/ Switch (R+L=1)
18 V-Ups
24 Bow-tie Thrusters (50/35) or Squat Jump 180°
Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 14 + 8 Rx.
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
B. EMOM 16
Min 1: 4 Box Jumps (36/30″)
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest
At Home
A. Alt DB Tempo Curls
3 sets of 10 reps (5 each side) w/ 3 sec negative
B. EMOM 16
Min 1: 4 Single Leg Hop w/ Switch (R+L=1)
Min 2: 3/3 DB Hang Squat Snatch (50/35)
Min 3: Max DB Facing Burpees
Min 4: Rest
Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx
