Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Pause Front Squat
(2 second Pause)
2-2-2-2-2
B. AMRAP 14
36 Double Unders
12 Sumo Deadlift High Pull (75/55)
36 Double Unders
12 Wallballs (20/14 at 10/9ft)
At Home
A. Tempo DB Front Squat 3333
5 sets of 4 reps
B. AMRAP 14
36 Double Unders
12 DB Sumo Deadlift High Pull (50/35) or 12 Sprawls
36 Double Unders
5/5 1-Arm DB Thruster (50/35) or 12 Lateral Lunges
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
And coming tomorrow…
A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)
At Home
AMRAP 8
5 DB Deadlifts
4 DB Hang Power Cleans
3 DB Front Squats
2 DB Shoulder to Overhead
1 DB Ground to Overhead
(50’s/35’s)
Or
AMRAP 8
5/5 Single Leg Glute Bridge
4/4 1-Arm Sprawl
3/3 Lunges
2/2 Single Leg Push Ups
1/1 1-Arm Burpees
B. 5-Way Banded Shoulder Stretches
Post rounds and reps completed. Ex: 6+8 L3
