Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups
B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)
At Home
A. E3MOM12
Min 1: 5 DB Tempo Squats 3331 or Tempo Pistols
Min 2: 8-12 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
B. 3 Rounds [18min cap]
400m Run
25 Straight Leg Raises
9 Double DB Snatch (35/25’s) or 5 Inverted Burpees
Post load for squats and time for the WOD. Ex: 325#, 12:11 Rx.
And coming tomorrow…
A. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets
B. AMRAP 10
8 Dumbbell Thrusters (50’s/35’s)
12 Burpees Over Dumbbell
At Home
A. Single Leg DB Power Clean
5 sets of 3/3 as heavy as possible
Rest 2-3 minutes between sets
Post load for clean and rounds for the AMRAP. Ex: 215#, 7+10 Rx
