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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/145)
Min 2: Rest
Min 3: Hang Squat Clean (95/65) (Rx+ 135/95)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest
At Home
“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 DB Power Clean + 3 DB Jerk (50’s/35’s) or 1 burpee + 1 inverted burpee
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) or Squat Jumps
Min 4: Rest
Min 5: DB Power Snatch (50’s/35’s) or 1-Arm Sprawls
Min 6: Rest
Min 7: DB Filly Overhead Squat (50’s/35’s) or Lateral Lunge
Min 8: Rest
Min 9: Jump Over Low Object
Min 10: Rest
Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx.
And coming tomorrow…
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Pull Ups (Rx+ C2B)
DB Facing Burpees
Cash Out: 500m Row
At Home
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35) or Spider Push Ups
DB Bent Row (50’s/35’s) or Pulling Movement
DB Facing Burpees
Cash Out: 500m Row
Post time for the WOD. Ex: 14:20 Rx+.
