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)
A. Snatch Complex
Hang Snatch + OHS
4 x 2+1
B. For Time [14min cap]
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (115/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/95)
15 Chest to Bar Pull Ups
10 Overhead Squats (155/105)
Scaled
Men: 65/75/95/115
Women: 45/55/65/85
At Home
A. 4 Rounds Not For Time
8/8 Dumbbell Curls
4 DB Snatch + 2/2 Mixed Rack OHS (50’s/35’s)
B. 4 Rounds [14min cap]
200m Run
16 DB OH Squats (50/35)
Post load for complex and time for WOD.
Ex: 175#, 9:49 Rx
And coming tomorrow…
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees
B. For Max Load [8min cap]
3 Rep Clean
All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.
At Home
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees
B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)
Post time for WOD and load for clean
Ex: 13:45, 225#, 257#
