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. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)
B. EMOM 15
50% Double Unders
50% Burpee Box Jump Overs (24″)
50% Dumbbell Box Step Overs (50/35) (24/20″)
Post fewest reps completed for each movement in the EMOM. Ex: 50, 8, 8 Rx.
And coming tomorrow…
A. Clean Complex
Power Clean + Hang Squat Clean + Squat Clean
4 x 1 + 1 + 1
B. E2MOM 12
7 Power Cleans (50% 1RM)
15 Wall Balls (20/14)
Rest remainder of the time
At Home
A. DB Clean Complex
DB Power Clean + DB Hang Squat Clean + DB Squat Clean
4 x 2 + 2 + 2
B. E2MOM 12
7 DB Power Cleans (50’s/35’s)
6/6 1-Arm Thrusters (50/35)
Rest remainder of the time
Post load for complex and slowest time for a round. Ex: 215#, 0:58 @ 125#.
