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. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees
B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Bench Press (155/85)
Feet Elevated Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)
At Home
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Alternating DB Squat Clean (50/35)
9 Burpees
B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Glute Bridge DB Floor Press (50’s/35’s)
DB Curls (50’s/35’s)
25 Weighted Straight Leg Sit Ups (50/35)
Post rounds for the AMRAP. Ex: 6+23 Rx.
And coming tomorrow…
A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6
B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)
At Home
A. DB Split Squat
5 sets of 6/6
Tempo 3311
B. 4 Rounds [12min cap]
200m Run
9 DB Shoulder to Overhead (50’s/35’s)
Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx
