Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Back Squat
15min work to 3RM
B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups
At Home
A. DB Tempo Squat 5511
Complete 4 sets of 3 reps. Rest 2 minutes between sets.
B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups or Pulling Movement
Post load for squat. Ex: 345#
And coming tomorrow…
A. Pistols
In 10 minutes practice progressions for pistols
B. AMRAP 16
4 Power Cleans (135/95)
8 Lateral Burpees Over the Bar
12 Alternating Pistols
At Home
B. AMRAP 16
4 DB Power Cleans (50’s/35’s) or 4 Broad Jumps
8 Lateral Burpees Over the DB
12 Alternating Pistols
Post rounds for the AMRAP. Ex: 8+20 Rx