
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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Snatch
15min to work to a 1RM
B. E4MOM 20
2 Front Squat
9 Kettlebell Swings (53/35)
15 sec Candlestick Hold
Complete 1 round every 4 minutes and rest the remainder of the time. Increase the weight on the squat each round building to a heavy set of 2.
At Home
A. Double DB Power Snatch + Filly Overhead Squat
4 sets of 2 + 2/2
B. E4MOM 20
4/4 DB Bulgarian Split Squat
9 Dumbbell Swings (50/35)
15 sec Candlestick Hold
Post load for snatch and squat. Ex: 190#, 315#
And coming tomorrow…
Death By E2MO2M [30min cap]
8 Burpee Box Jump Overs (24/20)
8 Hang Power Snatch
8 Thrusters
Barbell weight:
Rx = 75/55
Rx+ = 95/65
At Home
Death By E2MO2M [30min cap]
8 Burpee Broad Jumps (4/3ft)
8 Alt DB Hang Power Snatch (50/35)
8 DB Thrusters (50’s/35’s)
Score the rounds and reps completed before capped. Ex: 8+18 Rx+