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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. E3MOM 15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)
B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups
At Home
A. E3MOM 15
4/4 Single Leg Deadlifts (no bounce)
2/2 Single leg take off Broad Jumps
B. AMRAP 9
10 DB Power Cleans (50’s/35’s)
3 Inverted Burpees
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
And coming tomorrow…
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row
B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)
At Home
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Weighted Straight Leg Sit Ups (50/35)
15 Double DB Squats (50/35’s)
75 Double Unders
B. DB Power Snatch Complex
DB Hang Snatch + DB Snatch
5 x 2+2
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
