TUES 04.20.21

Ray

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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds

400m Run
400/325m Row

[8-16min]
AMRAP 7

7 Bench Press (115/75)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)

[16-24min]
2 Rounds

400m Run
400/325m Row

[24-32min]
AMRAP 7

7 Bench Press (115/75)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)

At Home
On a running clock complete…
[0-8min]

2 Rounds
400m Run
12 Burpees

[8-16min]
AMRAP 7

7 DB Glute Bridge Press (50’s/35’s)
7 DB Snatch (50/35)
7 DB Swings 50/35)
7 Russian Twists (L+R=1)

[16-24min]
2 Rounds

400m Run
12 Burpees

[24-32min]
AMRAP 7

7 DB Glute Bridge Press (50’s/35’s)
7 DB Snatch (50/35)
7 DB Swings 50/35)
7 Russian Twists (L+R=1)

Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 12+18

And coming tomorrow…

A. Push Press
3-3-3-3-3

B. 5 Rounds [13min cap]
10 Deadlifts (185/125)
20 Pistols

At Home
A. DB Push Press

5 sets of 6-8 reps

B. 5 Rounds [13min cap]
10 DB Deadlifts (50’s/35’s)
20 Pistols

Post load for press and time for WOD.
Ex: 235#, 9:49 Rx

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