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)
Clean Complex
Every 90 seconds complete the complex. If successful, increase the weight each round.
1 Clean + 1 Hang Clean + 1 Front Squat
Round 1: 135/95
Round 2: 155/105
Round 3: 165/115
Round 4: 175/120
Round 5: 185/125
Round 6: 195/135
Round 7: 205/145
Round 8: 215/150
Round 9: 225/155
Round 10: 235/160
Round 11: 245/165
At Home
Every 90 seconds complete the complex with dumbbells. Add 1 rep, each round
Round 1: 1 Clean + 1 Hang Clean + 1 Front Squat
Round 2: 2 Clean + 2 Hang Clean + 2 Front Squat
Round 3: 3 Clean + 3 Hang Clean + 3 Front Squats
And so on …
Post load for clean complex. Ex: 245# Rx.
And coming tomorrow…
Team WOD
In teams of 3 complete
AMRAP 17
120/90 Cal Row
90 Toes to Bar
60 Shoulder to Overhead (155/105)
30/21 Bar Muscle Ups
At Home
E3MOM 18
Work for 1 minute: Rest for 2 minutes complete as many rounds as possible of
20 DB Power Cleans (50’s/35’s)
15 Straight Leg Raises
10 DB Shoulder to Overhead (50’s/35’s)
5 Reverse Burpees
Post rounds + reps for AMRAP. Ex: 1+176 Rx.
